Monday 14th May – Sunday 20th May

 

Monday 14th May – Sunday 20th May

  May 13, 2018

Monday 14th May

A) 12 mins Establish a heavy triple snatch
B) Every 2:00 x4 – 3 reps, 90% above

C) WOD – x2 Rounds

In a 5min window complete –
30/ 25cal row, ski or bike
Amrap the remaining time:
9 Thrusters, 42.5/ 30kg
12 Burpees Over the Bar

REST 3mins and Repeat

Tuesday 15th May

A) 16mins: Establish a 3RM Front Squat
B) 18-26mins: Every 2:00 x4
20 DB walking lunges, 2 x 22.5/ 15kg
Max Unbroken Strict Pull Ups

C) WOD (time cap 9mins)
12-9-6-3
Hang cleans, 60/40kg
Front Squats, 60/40kg

Wednesday 16th May

A- Every 5:00 x 3
30/ 25cal assault bike, row, ski 
20 Pull Ups
10 push Jerks, 60/ 40kg

Rest 5:00

B- Every 5:00 x 3
400m Run
30 single arm DB hang clean and jerks, 22.5/ 15kg
20 Burpees Over DB.

Thursday 17th May

A) BTN Split Jerk 4×6 AHAFA – work on perfect form throughout. 

B) WOD – (20mins)

Amrap 8mins
3 Bar Muscle ups
6 Box jumps
12 Wallballs

REST 4mins

Amrap 8mins
30 Double unders
8 T2B
15 KB swings 24/16kg

Friday 18th May

Teams of 2 For time:

200 wall balls 9/6kg
150 DB snatch, 22.5/ 15kg
125 cal row
100 Single arm DB Thrusters, 22.5/ 15kg
75 T2B 
50 Burpee box over 24’/20′

Saturday 19th May

A) Every 1:30 x 6
1 squat clean and jerk

B) Every 1:30 x 4

2 Heavy Push Press

C) WOD 3 rounds for time: (time cap 15mins)
400m run
15 OH squats, 50/ 35kg
15 C2B

Sunday 20th May

HERO WOD – Nutts

For Time – (time cap 35min)
10 HSPU
15 Deadlifts 115/80kg
25 Box jumps 30/24′
50 Pull-ups
100 Wallballs 9/6kg
200 DU
400 meter run with 20/10kg plate

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