Gymnastics: 15mins
HSPU/Pistol squat tech…
WOD: 7min AMRAP
7 HSPU,
14 pistol squats
3 min rest
then every minute for as long as possible perform:
10 alt db snatches 22.5/15kg,
10 alt OH lunges
*add 2 db snatches every min (move straight into round 2 don’t wait for the minute)
Skill: 10mins Double under work…
then EMOM x8 30 double unders + 5-9 burpees…
WOD: For time
100 double unders,
10-1 OH squat 50/35kg
1-10 pull ups,
100 double unders
Strength:
set a 1 RM Squat snatch 20mins…
WOD: For time
*9*7*5*3*1
Squat snatch (80/50kg)
*= 5 burpee bar MU/7 burpee c2b/9 burpee pull ups
WOD:
Every 4 mins for as long as possible complete the following:
400m run,
20 KB swings 24/16kg,
10 WB 9/6kg
move straight in to your next round you will have until 8min mark to finish round 2. 12min round 3 etc etc… You must add 2 Wall balls to each round
Strength: 5 sets (1 set every 3 mins)
not for time
max T2B + 2 rope climbs
WOD: 12min AMRAP
20 Sit ups,
10 push ups,
1x rope climb (legless)
Then
3x 400m runs (rest = run)
Strength: 20mins to do 5 rounds of 10 KB swings,10 snatches (each arm) 10 OH squats (each arm) sets are unbroken so rest as needed, choose own weight,
WOD: EMOM 25
1) 250/150m Row,
2) 15/12 Box Jump overs,
3) 12/10 KB swings 28/20kg,
4) 40/30 Double unders,
5) 5-12 C2B/Pull up
Strength: 15 mins max clean and Jerk…
WOD: For time,
12/9/6
Power Clean (60/40)
HSPU,
12/9/6
Squat clean,
C2B,
12/9/6
Cluster,
T2B
WOD: “Kelly”
5 rounds for time
Run 400 meters
30 box jumps, 24 inch box,
30 Wall ball shots, 9/6
When you finsh keep going until the last member is done then everyone
rest 5 mins split into even teams and do max cals on bike in 7mins
Skill: Pull ups, go over kipping/butterfly tech
then EMOM for as long as possible
5 Pull ups add 2 Pull ups every minute RX,
Scaled choose a number for Pull ups and maintain it until the last RX person is finished.
WOD: For time.
400m run
50 Double unders,
20 Pull ups,
20 Thrusters (45/30kg)
200m run,
20 Thrusters
20 Pull ups,
50 Double unders,
400m run
Strength:
15 mins go as heavy as possible Fat bar complex 5 deadlifts, 5 hang cleans, 5 S2OH…
WOD: 17 min AMRAP
40 Burpees,
30 Cleans (pwr/squat) 40/25kg
30 Burpees
30 Cleans 60/40kg
20 Burpees
30 Cleans 80/55kg
10 burpees
AMRAP Cleans 100/70kg