16 Mar Fri 17th March
Hero= Nukes
0-8mins to complete 1.6km run then max Deadlifts @ 140/100kg
8-18mins 1.6km then max Power cleans 100/70kg
18-30mins then max OH squats @ 60/40kg
Protected: WOD/Blog
15 Mar Thurs 16th March
In pairs do alternating 4x 500m row (max effort)
WOD = For time
27*21*15*9*3
Thrusters 40/25kg
Cal row/Bike
Or
21/18/15/12/9/6/3
Thrusters 40/25kg
BF burpees
14 Mar Weds 15th March
Strength= Power Snatch 15mins build to a max 2 rep TNG….
WOD= For time
10/9/8/7/6/5/4/3/2/1
Pwr snatch 45/25kg
Press ups /= 30 mountain climbers
13 Mar Tues 14th March
Interval Day= 5x 6min EMOM….
1) 12/10 cal AB + 10 slam balls
2) 15/12 T2B
3) 10/8 cal row + 5 over rower burpees. 4) choose a number MU
5) 14/10 WB 9/6kg + 20 Double unders…
3 min rest between each EMOM… Note groups of 4 rotating through each EMOM need another rower OG, WB on pillars
12 Mar Mon 13th March
Strength= 10min Cluster tech then EMOMx 10 5 TNG Clusters (choose a weight to go unbroken through 10rds
WOD= For time
50 BF burpees
25 Clusters 70/45kg
10 Ring MU or C2B/Jumping C2B
50 BF burpees
17min cap
09 Mar Fri 10th March
WOD = JT vs Donny For time…
JT 21/15/9 HSPU
Ring dips
press ups straight in to
Donny 21/15/9/9/15/21
Deadlift 100/70kg
Burpees…
Scaling for JT is as follows HSPU/ WC 9,6,3…. Ring dips/KB swings 28/20kg
08 Mar Thurs 9th March
Strength= Pwr Clean tech then EMOMx 10. 1) 3 TNG Pwr cleans + 5 S2OH @ 70/45kg….
WOD= 15min AMRAP
In pairs row 180/150 cals alternate every 30/25 cal then max power cleans @ 70/45kg
07 Mar Weds 8th March
Interval Day= Warm up movements
TGU 12mins find double per side
then…10-1 Kb swings 32/24kg
1-10 T2B
Rest 4 mins
10-1/1-10 KB Snatch
KB step overs
06 Mar Tues 7th March
Strength= Squat Clean 15mins to go as heavy as possible.
WOD= For time
800m run
10 rds of
5 squat cleans @70% of above
10 HSPU/Press ups
800m
25min cap
05 Mar Mon 6th March
WARM UP SNATCH 10min then
EMOM x8
20 Double unders + 3 TNG Squat snatch @ 60-70% RX, Scale OH squats,
Rest 3min
12min AMRAP
10 KB swing 32/24kg
10 Lat burpees over KB
25 Double unders
Rest 3mins
EMOMx 16
30 Double unders & 10 KB snatch burpees……