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WOD -
Thu 5th Jun
5
Jun14

Rest Day

Warm Up
3 Rds
5 Burpees
10 Push Ups
15 Air Squats

A. AFAP (22 Minutes Time Cap)
Alternate Each Row Between Run & Row
350 Mts Run/Row 
7 Wall Balls
50 DU's
50 Ab's
350 Mts Run/Row
9 Wall Balls
40 DU's
40 Ab's
350 Mts Run/Row
11 Wall Balls
30 DU's
30 Ab's
350 Mts Run/Row
13 Wall Balls
20 DU's
20 Ab's
350Mts Run/Row
15 Wall Balls
10 DU's
10 Ab's

B. Tabata KB Swings

C. Mobility Foam Rollers



 

WOD -
Wed 4th Jun
4
Jun14


Mobility
See Board

Warm Up
Burgener WU
Hang Power Snatch Tekker

A. EMOMx8 Rds, 3 Reps Hang Muscle Snatch & 2 High Pulls 55% Pwr Snatch

B. 3rds Not For Time:
8 Strict Weighted Pull Ups
10 Plate Flys
6 Snatch Balance

C. With A Runnning Clock
15-12-9 AFAP (Time Cap 8 Minutes)
Pwr Snatch 40/20kg
Box Jumps
Rest 3 Minutes
AMRAP 9 Minutes
12 Push Press 40/20Kg
1 Rope Climb
200 Mts Run

 

WOD -
Tue 3rd Jun
3
Jun14

Mobility
See Board


Warm Up:
15-12-9
Wall Balls/Burpees


A. EMOMx9 5 T2B/K2C

B. Tabata Hollow Rock/L-Sit

C. EMOMx9 5 Ring Dips or Paralettes/ 20-30 Handstand Hold

D. 21-15-9 AFAP (10 Minutes Time Cap)
HSPU's
Front Squats (Without Rack) 60/40kg
Bar Over Burpees

 

WOD -
Mon 2nd Jun
2
Jun14

Mobility:
See Board

Warm Up:
Row/Run 450Mts

A: 10 Sets, 2 Reps Box Squats 55% 1RM (Every 30 Secs)

B. 4 Sets Of: 4 Reps Bulgarian Split Deadlift 20/10Kg Bar.
 6 Fronts Squats 20/10kgs Bar
10 Good Mornings 20/10Kg Bar

C. 15 Minutes AMRAP
20 Wall Balls
20 Mts OH Lunges
20 Push Ups

WOD -
Sat 31st May
31
May14

Mobility
See Board

Warm Up:
Burpee Ladder 2,4,6,8,10,12 etc If You Miss Time Restart at 2.

A: 12 Minutes To Find 2 Rep Max Floor Press Wide Grip @ 95% 1RM 2,2,2,2.

B: 30 Single Arm KB STOH (Alt Every 5 Rep)

C:EMOMx12  Max Ring Dips, Max HSPU's, 30 Secs Bar L-Sit Hold

D: 5 Minutes AMRAP
6 DL 100/60kg
12 Ring Rows
24 DU's
Rest 2 Minutes
5 Minutes AMRAP
6 DL 100/60kg
12 Pull Ups
12 BJO's

or

In Pairs Chipper
2000 Row
4 Large Poli Run
100Mts Bear Crawl
100 Air Sq
95 Push Ups
75 Pull Ups
55 T2Bs
35 Burpees
15 Wall Walks
5 GHD's Each



 

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