Category Archive for: 'Uncategorized'

Gymnastics: 20mins T2B and Pistol squat tech   WOD: For time 400m run then   5 rounds 5 T2B 10 Pistol squats 15 SDHP (40/25kg)   then 400m run

Strength: 20mins to work on tech and build up in weight to the following reps 5, 5, 3, 3, 3, 1,1,1….   WOD: Extra Randy 100 Snatches (35/25kg) For time *every drop of bar = 30 DU or 20 Bar hopS

Gymnastics: 20 mins Bar and ring MU progressions   WOD: 21/15/9 Deadlift 100/75kg, Pull ups -rest 2 mins- 15/12/9 Deadlift, C2B -rest 2 mins- 9/7/5 Deadlift, Bar MU… Rx+ ring MU

Strength: Cluster 20mins to set a heavy complex of 1x Cluster 1x Thruster 1x Jerk, 1x Front squat WOD: For time 30 Clusters 60/40kg every time you break 100m OH plate carry with a plate off your bar

Conditioning: 10 rounds 1min on/1 min off max effort wall balls (9/6kg) WOD: 5 rounds for time 400, 200, 400, 200, 400 run to start each round -then- 10 KB swings (32/24kg) 10 burpee C2B

Snatch: 15mins to work up to a heavy 3 rep squat snatch WOD: 7 rounds 1 min on/2mins off, 2x Snatch 80/50kg then max cal bike in remaining time Score = total cals

Gymnastics: 15mins HSPU, HS Walk work   WOD: EMOM x18 1) 25 Double unders + 10 HSPU/3 Wall climbs 2) 25 Double unders + 8 Box jump over 3) 25 Double unders + 6 Burpees

Cardio: in 3’s Row 5km,   Rest 3 mins,   15min Dead ball complex, 5x hang cleans, walk, 4x squats, walk, 3x G2S (no dropping, anytime) Every drop 200m run for group, Alternating between 3’s (prepare Deadball before row)

Gymnastics. T2B 20mins of progressions and ladder 2,4,6,8,10,12,etc how high up the ladder can you go unbroken…….. For time: Rx Dumbell, Scaled KB. 10* 20*30*40*50* Alt Dumbell snatch 22.5/15kg’ *= 10 T2B