Monday 21st May – Sunday 27th May

 

Monday 21st May – Sunday 27th May

  May 20, 2018

Monday 21st May

A) Clean and jerk Triple – 12mins
B) Every 2:00 x 4 3reps @90%

C) WOD – (time cap 12mins)

30-20-10
DB Snatch 22.5/ 15kg
Bike Calories

Tuesday 22nd May

A) In 14mins: Establish a 1RM Back Squat

B) Every 2:00 x 4
1 rep, 90% Back Squat
10 DB Plank rows

C) WOD – AMRAP 10

10 Thrusters 42.5/30kg
10 Burpee Over the Bar
10 Front squats
10 Burpee Over the Bar
10 Push Press
10 Burpee Over the Bar Barbell

Wednesday 23rd May

A) OH Squat 3×5
B) Snatch Balance 3×3
C) Hang Squat Snatch 3×1

D) WOD – 4RFT (time cap 12mins)

20 ab mat sit ups
15 box jumps 30/24″
10 kb swings 32/24g
5 HSPU

Thursday 24th May

EMOM 40

1- 10cal row + 20 Double Unders
2- 200m run
3- 10 DB snatch 22.5/15kg + 10 wall balls 9/6kg
4- 12/10 cal assault bike + 2 Bar Muscle Ups
5- Rest

Friday 25th May

A) Emom x 10
1 snatch pull 1 squat snatch

B) Every 1:30 x 4
1 Push Press

C) WOD 3RFT: (time cap 16mins)

400m run
30 single arm DB Hang clean and jerks, 22.5/ 15kg 
20 Toes to Bar

Saturday 26th May

In Teams of 2

A) 0-10mins- Establish a 10RM Deadlift each.

B) 10-20mins- Relay Format – AMRAP 10mins
10 HSPU
10 Deadlifts, 100/ 70kg

20-25mins- REST

C) 25-35mins: Relay Format – AMRAP 10mins
7 Hang cleans 70/ 50kg
14 Chest to Bar
21 wall balls

Sunday 27th May

2RFT – (time cap 30mins)

200m Run
25 HR push ups
200m Run
25 kb swings 24/16kg
200m Run
25 sit ups
200m Run
25 Deadlifts 50/35kg
200m Run
25 Air squats
200m Run
25 Box jumps 24/20″

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