Strength 20 min: Build to 1 RM Hang Snatch 4 Rounds of: 1 min each station 30 sec transition, max cals: Row Bike Ski 1 min rest score = total cals

Strength 15 min: Bear Complex: 1 Deadlift 1 Power Clean 1 Front Squat 1 STOH 1 Back Squat 1 STOH Build to 1 RM 18 min E3MOM: 10x front squats + 100m Run Choose own weight (challenging but unbroken)

Strength:
5×5 Weighted pull ups Superset with 5×5 Weighted dips   For time: 9/6/3
 Ring Muscle Ups+
Burpee 12/9/6
 Chest to bars
+Burpee 15/12/9
 Pull Ups+Burpee   scale: MU – Low ring transition  or banded ring transition CTB – pull up pull up – Ring Row          

20 mins to build to max depth 3 rep strict HSPU … and max depth 3 rep kipping HSPU WOD – TC 17min 30 secs (2:30 rounds) 7 rounds for time 14/11 Cal Row 7 HSPU 7 Power clean 50/35kg Scale: row cals (finish in less than 1min), HSPU to 2x DB strict Press (challenging […]

Skill: 15 min to work up to a 5ep Sumo Deadlift WOD: 18 min AMRAP 3 Bar MU 6 Sumo Deadlift 100/70kg 12 wall balls 15 Walking Lunges (with ball)  

Fran, Grace, Isabell, Karen – in EMOM format This WOD is to be used to as an opportunity to focus on technique through each of the movements while working at sub maximal capacity. Choose a scale/weight  that you can go unbroken on for each of the movements. Except for the pull ups. Attempt as many […]

Double Under Technique : 10 minute Ladder: 3*6*9*12*15…… etc Man Makers 22.5/15 (2 Dumbbells) * = 30 Double Unders 5 minutes rest 10 minute AMRAP 14 Dumbbell Snatch 22.5/15 7 Dumbell Thrusters Man Maker:

8 Min Tabata, 30s on 30 s off, Alternate between: 1) Pistols 2) Ring Rows 5 RFT: 200m Run 21 Box Jumps 15 KB Swings 24/16 9 Burpee Box Jump Overs

Skill: Work all Movements up to your WOD weight (If scaling Heavy DT, then either Scale DT also, or go for Double DT at 70/45). Heavy DT: 5 rounds 12 Deadlifts 90/60 9 Hang Power Cleans 6 Push Jerks Then straight into DT: 5 rounds 12 Deadlifts 70/45 9 Hang Power Cleans 6 Push Jerks […]