Monday 7th May – Sunday 13th May

 

Monday 7th May – Sunday 13th May

  May 6, 2018

Monday 7th May

TEAM WOD – AMRAP 35mins – Team of 3 or 4

Split reps as you wish – maximum of 2 athletes working at any one time

-400m Run with 9/6kg medball
75 wallballs
-200m Run with 9/6kg medball
50 wallballs

-40 cal Bike
40 DB push press 22.5kg/15kg
-30 cal BIKE
30 DB push press 22.5kg/15kg
-20 cal BIKE
20 DB push press 22.5/15kg

-40 cal ROW
40 pullups
-30 cal ROW
30 pullups
-20 cal ROW
20 pullups

-40 cal ski
40 kb swings
-30 cal ski
30 kb swings
-20 cal ski
20 kb swings

Tuesday 8th May

A) 10mins: Build to a heavy double clean and jerk
B) 8mins Every 2:00 x4 2 clean and jerks, 80% of above
C) WOD – AMRAP 12
2-4-6-8…..ascending ladder
Thrusters, 42.5/ 30kg
200m run

Wednesday 9th May

A) In 20mins Establish a 1RM Back Squat

WOD – 3RFT:
21 DB snatches, 22.5/15kg
21 Burpees Over the DB

Thursday 10th May

A) Every 3:00 x5 (15mins)
400m run
10 DB Power Cleans 22.5/15kg
40 Lunges (bodyweight)

Rest 5:00

B) Every 3:00 x5 (15mins)
20/15 Calories Row, Ski, Bike (change machine each round)
15 Wallballs
30 Double Unders

Friday 11th May

A) Handstand push up practice e2mom 12mins
x 6-12 reps

B) WOD – Amrap 3x3min 

15 OH DB single arm lunge 22.5/15kg

3 bar MU

15 OH DB single arm lunge 22.5/15kg

8 T2B

rest 2mins – carry on where you left off. 

Saturday 12th May

A) Every Minute x8 1 Squat Snatch. AHAFA
B) Every 1:30 x4 3 Push Press AHAFA
C) WOD – For Time
120 air squats
100 DU
80 KB swings, 24/ 16
600m run
40 Burpees
20 T2B

Sunday 13th May

A) Power Clean and Push Jerk technique
B) In teams of two: Split reps, 1 work 1 rest
100-80-60-40-20 Wall Balls
50-40-30-20-10 GTOH, 60/40kg

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