Interval day= Warm up then in 3s hit this EMOM x45min as hard as possible it will work out at 1min on 2 mins off….
12/9 cal bike
ME deadball over shoulder (heavy)
score is Dball OS reps. Group up with people using same dead ball
Strength= 1x Hang snatch 1x Snatch 1x OH squat TNG work up to a max set in 15mins..
WOD= 12 min AMRAP
7 pwr snatch 50/30
14 OH lunges
Every drop of bar= 5 burpee penalty and restart count ie you drop after 4 snatches you do 5 burpees and start at 0 on snatches (you can drop bar between sets but not mid set) ie no penalty for dropping after the 7th snatch or 14th lunge
Strength= 15mins Squat clean build to a heavy tng 2reps…
WOD= For time *10*20*30*20*10*
squat clean 50/35
*= 100m plate carry (plates off your bar) must be gripped on top of plate not the bottom or through holes
Hero= Bens 100
100 Rounds For Time of:
1 Strict HSPU,
2 Squat cleans 70/48
3 Burpees
Get as far as you can in 45mins (compare with last score)
Skill= 12mins rope climb and HSPU tech….
WOD = 30 min AMRAP
200m run
20 ab mat sit ups
10 press up
1 rope climb
Strength= 20mins Deadlift build to a heavy 7×3 alt working sets with max strict Pull ups
WOD= 15min AMRAP
7 deadlifts 100/75kg
7 c2b/pull ups
14 pistols/squats 24/16kg
Cardio= EMOM x10
20 double unders + 10/8 db snatches alt (take a weight you can string these together and switch hands in air not on ground……
WOD= 7min AMRAP
20 db snatches 22.5/15
10 db OH lunges
rest 3min
7 min AMRAP
10 db OH squats
10 db facing burpees
Skill= 15mins working on progressions Bar Mu/c2b/pull up
WOD= For time 5 rounds start each round with either a run 400m/row 500m/bike 25cal/ski 25 cal/25 burpees
30 Wall balls 9/6
5 bar muscle ups/10c2b or 7 burpee strict pull up..
You must do at least 1 run/row/bike/ski/burpee to start each round unless injured
Open WOD choose one
1) 15.5
27-21-15- 9
Cal row
Thruster (42.5/30kg)
*can be done with bike as a option
or…
2) 17.1
10*20*30*40*50*
db snatch 22.5/15kg
*= 15 burpee box jump overs
Interval day:
Warm up movements
-then-
For time:
400m run, 20 Pull ups, 1 rope climb
rest 3 mins
400m run, 20 T2B, 1 rope climb
rest 2 mins
200m run, 20 KB Snatch 32/24kg, 1 rope climb
rest 2 mins
20 T2B, 1 rope climb, 400m run
rest 3 mins
20 pull ups, 1 rope climb, 400m run
