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WOD -
Thu 29th May
29
May14

Athletes Following The 3 On 1 Off, 2 On 1 Off Routine Should Rest Today Or Use As A Catch Up Day

Mobility
See Board

Warm Up:
4 Rds Cindy

A: Deadlift 5-5-5-5-5

B: Not Time

10 BJO's
15 KBS's
20 Ab Sit Ups

C: 4Rds AFAP
5 Power Cleans
5 HSPU's
5 Power Cleans
5 HSPU's
400Mts Run

WOD -
Wed 28th May
28
May14

Mobility:
See Board

Warm Up:
Row 250Mts
EMOMx6 Wall Walks 1st Minute 1, 2nd Minute 2, (if you miss time restart at 1)

A: 15 Minutes Work Up To 5 RM, 11/4 Front Squats @ 80-85% 1RM

B: 3 Rds Not For Time
5 Hang Squat Clean 87% 1RM, Farmers Walk Plate Pinch 25Mts, Accumalate 25-30 Secs L-Sit (Paralettes or Rings)

C: 15 Min AMRAP
20 C&J 40/25kg
50 DU's
20 Pull Ups
20 C&J 
50 DU's
20 C&J
50 DU's
Max C2B



 

WOD -
Tue 27th May
27
May14

Mobility
See Board

Warm Up: Run 200Mts
15,12,9,6
Wall Balls & T2B

A: 12 Set 2 Reps @ 55-60% 1 RM Push Press (30 Secs Rest)
 
B: Wall Ball Frontal Push @ Wall & Wall Ball Push Press Style No Full Squat
2,4,6,8,10,10,8,6,4,2

C: Deficit Push Ups On Plates & Single Arm KB Rows
5,10,15,20,15,10,5

D: 3rds AFAP
500 Row
15 Thrusters 40/30
8 Bar Over Burpees

WOD -
Mon 26th May
26
May14

Mobility
See Board

Warm Up: Run To Amazionia. 

A. DU's Tekker (7 Minutes) or Max DU's in 5 Minutes

B. Tabata T2B/Handstand Hold

C. Tabata Bar Hold/Plate Hold

D. Snatch Tekker/Small WOD.


E. 2Rds For Reps
6 Minutes AMRAP
4 Power Snatches
6 Pull Ups
8 Sit Ups
2 Minutes Rest.

 

WOD -
Sat 24th May
24
May14

Mobility 
See Board


Warm Up:
15-12-9-6
Wall Balls/Burpees

A: Wide Stance Box Squats 10 sets 2 Reps @ 50% 1RM 30 Sec Rest No Bands

B: Snatch Grip DL @ 8 Sets 3 Reps @ 60% 1 RM 30 Sec Rest With Band

C: 4 Rds Not For Time 5 Each Leg SL(single leg) Box Step Ups, 5 Weighted Jumping Air Squats, 5 Kipps On Floor

D: 9 Minutes AMRAP
5 Pwr Snatch
15 V-sits
25 DU's

Or 

AFAP
Run To Amazonia  
50 Burpees
Run 400Mts W/Med Ball
40 Wall Balls
Run 400mts W/Med Ball
30 KB Reverse Lunges
Run 400Mts W/Med Ball
20 KB Swings
Run 400Mts W/Med Ball
10 Pull Ups
Run Amazonia Optional 






 

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