WODs

Thursday 25 May
BACK SQUAT: Β (REST 2:00 MINUTES BETWEEN SETS)
50%x5
55%x5
60%x5
then…
18-15-12-15-18
Wall Balls 20/14
Burpees
then…
Max Cals in 3 min Row

 

 

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Wednesday 24 May
30-20-10
Deadlifts 135/95
Hang Power Cleans 96/65
then…
Max Dubs in 5 mins or Practice for 5 mins

 

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Tuesday 23 May
10 min EMOM:
Squat clean *start at 55% of 1rm and work to a heavy
5 RFT
20 SDLHP 75/55
40yd Suicide Run
20 Step Ups 75/55
40 Mt. Climbers
20 Box Jumps

 

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Monday 22 May
15 MINUTES TO FIND TODAY’S HEAVY: Β Turkish Get-up
5 ROUNDS FOR TIME:
400m Run
15 Hang Squat Snatches 95/65
then.
..
250m Rowx3

 

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Sunday 21 May
Olympic Clinic 2-5:30- this is a registered event.
NO OPEN GYM TODAY

 

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Saturday 20 May

WOD: Β For Time 80 Squat Cleans
400m Run w/ medball (30/20) Partners switch at 200m
20 @ (95/65)
20 @ (115/85)
20 @ (135/105)
20 @ (165/125)
400m Run w/ medball (30/20) Partners switch at 200m

 

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Friday 19 May
Deadlifts
12 min EMOM starting at 45% 1RM and increasing every minute
6 min. EMOM
12 Thrusters 75/55
9 KB Swings 53/35
Rest 3 min
then:
21-15-9
Power Cleans 95/65
Pull-ups
*400m Run after every round

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Thursday 18 May
Skill work (10 min)
HSPU
For time:
12-9-6
Front Squat 115/85
Push Jerk 115/85
9-6-3
Front Squat 135/95
Push Jerk 135/95

 

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Wednesday 17 May
Run 1 Mile
REST 3 min
3 RFT
10 Squat Snatch 95/65
10 OTB Burpees
10 Box Jumps 24/20″
Skill work of choice

 

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Tuesday 16 May
Take 12 minutes to work up to a heavy Strict press for today
Partner Hero WOD- teams of 2
Β 
“Holleyman”
30 RFT
5 Wall Balls 20/14
3 HSPU
1 Power Clean 185/135
***Partners Alternate Rounds***

 

 

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