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WOD -
Fri 23rd May
23
May14

Mobility
See Board

WU: 350Mts Run Then 350Mts Max Effort Row

A. 15 Minutes To Work To 2 Reps (95% 1RM) Push Press. Once There 2-2-2-2

B. Every 2 Minutes For 8 Minutes, 1 Rope Climb/Legless, 5 Hang Power Cleans, Max Unbroken HSPU's

C. With A 11 Minute Running Clock 
AMRAP x 3 Minutes
Ascending Ladder in 2's, 4, 6 etc........
Front Squat @ 60% 1RM
T2B
Rest 2 Minute
AMRAP x 3 Minutes
4 Pull Ups
8 Air Squats
Rest 1 Minute
AMRAP 2 Minutes
Thrusters 20/10kg

 

WOD -
Thu 22nd May
22
May14


Athletes Following (3 On 1 Off 2 On 1 Off) Routine Should Rest Today Or Use As a Catch Up Day 

Mobility
See Board

Warm Up: 
3Rds
10 Good Mornings
10 T2B
10 Air Squats 

A. 15 Minutes To Work To 87% 1RM 5-5-5-5-5 DL 

B: In Pairs
 Partner 1 Works, Partner 2 Counts & Rests (30 minutes) Quick Change Over
3 Rd For Reps
5 Minutes AMRAP
20 Wall Balls
10 Box Jumps
Rest 5 Minutes 
Score Is Total Reps Of All 3 Rounds
Each Partner Has Own Score



 

WOD -
Wed 21st May
21
May14

Mobility
See Board

Warm Up: 3 Minutes
Shuttle Runs/Burpees 

A. Tabata Hollow Rock

B. Wall Walk Ladder EMOMx5 1,2,3,4,5 (If you miss the time, restart @ 1)

C. Hang Snatch Tekker

D. EMOMx6 2+2+2. Snatch DL, Snatch High Pull From Hang, Hang Snatch

E. Cindy For The PB Board
20 Minutes AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

WOD -
Tue 20th May
20
May14

Mobility
See Board

Warm Up: 
30-20-10
DU's
Push Ups


A. 15 Minutes To Work Up To 2 Reps @ 95% of 1RM Back Squat

B. 4 Rds Not For Time  10 11/4 Front Squats, 8 GTOH Plate, 3 Max Height Box Jumps

C. 3 Rds AFAP
Run 400Mts
21 KB Swings 24/16kg
12 OH Lunges 20/10kg

WOD -
Mon 19th May
19
May14

Mobility
See Board

Warm Up 15-12-9
Wall Balls
DU's

A. Find 1 RM Strict Press

B. Find 1RM Push Press (A+B 15 Minutes)

C. Push Press 10 Sets of 3 Reps @ 50% of 1RM With 30 Sec Rest

D. EMOMx9 10 Weighted Push Ups, 5 Stott Press & Max Pull Ups

E. AFAP

10 Kcal Row
10 BJO
15 Kcal Row
15 BJO
20 Kcal Row
20 BJO


 

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