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WOD -
Thu 15th May
15
May14

Athletes Folllowing (3 On 1 OFF 2 On 1 Off) Routine Should Rest Today
Or Use It For A Catch Up Day
 
Mobility

See Board

WU: DU's Tekker/EMOM x 6 Max DU's In 30 Secs
Burgener Warm Up

A: Snatch Tekker (All done with light weight
Snatch Balance
Stott Press
OHS (Chance To Find 1RM)
Hang Power Snatch
Power Snatch
Hang Snatch
Squat Snatch

B:3 Rds 1 Minute Each Of AMRAP
Row Kcal
Shuttle Runs
T2B
OHLunges
Rest





 

WOD -
Wed 14th May
14
May14

Mobility
See Board


WU:
2 Rds
Bear Walk
200 Mts Run
5 Jumping Pull Ups Under Hand
7 Push Ups
9 Air Squats

A: In 15 Minutes Work To 3 RM Floor Press, (Approx 93% of 1 RM).
If you dont have 1RM Floor Press Work To This.

B: Every 90Secs For 12 Minutes 
6 Wide Grip Shrugs
4 Strict Weight Pull Ups

C: With A 9 Minute Running Clock
4 Minutes AMRAP
Max Wall Balls Unbroken, Drop Ball 3 Box Jumps and Repeat
Rest 2 Minutes
3 Minutes AMRAP
10 Wall Ball Sit Ups
10 Med Ball Cleans
Record Total Number Or Reps Not Including Box Jumps

WOD -
Tue 13th May
13
May14

Mobility
See Board

WU:
Alligator Walk
Kipping Tabata Rings
Wall Walks 3-6 Rest As Required/2 Sets 5 Unbroken

A: EMOM x 9 5 Rings Rows/Feet Elevated On Box

B: EMOM x 3 Hollow Rock for 20 Secs with Partner Pushing Feet

C: EMOM x 9, 5 Ring Push Ups/Push Ups/Box Push Ups

D:Thruster Tekker

E: Fran
21-15-9
Thrusters
Pull Ups


 

WOD -
Mon 12th May
12
May14

Mobility
See Board

WU:
500 Mts Row
DU's Prac
25 Mts Duck Walk

A: Work to a 3 Rep Max Back Squat (Around 93% 1RM)
If you dont have 1RM Back Squat Find.

B: Complete 3 Rds Not For Time:
10 Good Mornings (Feet Wide, Straight Back, Looking Up) 20/7kg
10 Weighted Box Step Ups 20/10kg
10 OHS 70-75% 1RM

C: Metcon
7 Minutes AMRAP
40 DU's
200Mts Run
30 KB Swings American 16/12/8kg

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