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WOD -
Sat 17th May
17
May14

Mobility:
See Board

WU:
4 Minutes AMRAP

1 Shuttle Run 2 Push Ups
2 Shuttle Runs 4 Push Ups 

A: 5 Skin The Cat

B: Wall Walks 3 Sets Of 5 Reps Unbroken/4-8 Rest Required

C: Accumulate 2 Minutes of Ring Push Up Plank/Push Up Plank Hold

D: 3 Sets 5 Reps HSPU's 

E: AFAP Complete This Chipper
1000Mts Row 
2 Large Polo
100KB Swings
75 Air Squats
50 T2B
25 Pull Ups
 Every Time you change exercise 1 x 12 Mts Bear Walks 
@ 8 Minutes Point or As Near As
Annie
50-40-30-20-10
DU's
Sit Ups

WOD -
Fri 16th May
16
May14

Mobility
See Board

WU: 5 Rds Not For Time 
7 Strict T2B
5 Burpees
3 Wall Walks

A: 12 Sets 2 Reps Box Squats @ 45% 1RM Rest 45 Secs

B: 8 Sets 3 Reps DL @ 50% 1RM Rest 30 Secs

C: 3 Rds Not For Time
8 TGU's
6 Glute Bridges
9 KB Swings (Focus On Glute Squeeze)

D: AFAP
15-12-9-6-3
Ring Dips/Paralettes feet On Box
Burpee Pull Ups
Push Jerk 20/12Kg

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


 

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