Monday 30th April – Sunday 6th May

 

Monday 30th April – Sunday 6th May

  April 29, 2018

Monday 30th April

A) Deadlift 11-9-7-5-3-3

B)
AMRAP 4mins
BUY IN – 400m Run
12 Deadlifts 60/40kg
12 burpee over bar

Rest 3 minutes

AMRAP 3mins
BUY IN – 200m Run
8 Deadlifts 60/40kg
8 Burpee over bar

Rest 2mins

AMRAP 2 mins
6 Deadlifts 60kg/40kg
6 burpee over bar

Tuesday 1st May

A) Pistol practice – 15 minutes

B) AMRAP 12

2 Ring Muscle ups
4 HSPU
8 KB Snatch 24/20kg
10 Wallball

Wednesday 2nd May

A) Back Squat 4×2 @90%
Amrap last set

B) Amrap 10

5 Ring Dips
10 alternating DB snatch 22.5/15kg
15 ab mat sit ups
20 lunges

Thursday 3rd May

A) KB strict press 4×6 per arm

B) Emom 10
Hang Power Clean x3 reps

C) WOD – In a 10min window complete –

10 power cleans 50/35kg
50 air squats
10 front squats 50/35kg
50 air squats
10 push jerks 50/35kg
50 air squats
Remaining time – amrap Thrusters 50/35kg

Friday 4th May

A) Build to a heavy Clean and Jerk in 14minutes

B) WOD – Alternating EMOM 12

Even – 25 sec max effort Clean and Jerk 45/30kg
Odd – 30 sec Bike, Row, Ski

Saturday 5th May

A) 40min EMOM (30secs on 30sec off on each)

1. Deadlift @30% of 1RM
2. Shoulder to overhead (same weight as deadlift)
3. Bike cals
4. Hand release push ups
5. Prisoner box step up step downs

Sunday 6th May

HERO WOD – ‘Klepto’

4 rounds for time

27 Box jumps
20 Burpees
11 Squat Cleans 65/45kg

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