STRENGTH: Back Squat
(30 x 3)
90% – 1 Rm
5 @ 75%
3 @ 85%
Max 95%
: Push Press ( 23 x 10) Find Max for 3 RM, EMOM for 10 Min, 5 attempts.
WOD: 21 – 15-9
Power snatch 50/35
Box Jumps
SKILL:
Deadball / Atlas Stone
WOD: 3 ROUNDS
50 double unders 3:1
40 sit ups
30 slam balls GTOS 20/15
20 Pull Ups
10 DB Snatch 5L/% R GTOH 20/15
STRENGTH: (3,0 x0)
Strict Press @ 90% 0f 1 Rm
3 @ 80%
3 @ 85%
Max @ 90%
WOD : 10 Min EMOM
Odds- 10 ring press up (2, oxo)
Evens – 3 strict Pull up ( 2,0×0)
* AHAP
8 Min AMRAP.
4 Deadlift
2 Hang Squat Clean
1 STOH
1 rope climb
SCORE = Total rounds and Reps
SKILL:
Kipping Pullups / Butterflys
WOD: 4 Rounds
500 metre row
25 Burpees
400m run
For time
STRENGTH: (3,0,X 3)
FRONT SQUAT @ 90% 1 RM
3 @ 80%
3 @ 85%
3 @ 90%
E2MOM 10 Mins
Find Max weight for 3 Hang Power cleans ( Five attempts)
WOD: 7 Mins
Ascending ladder
OHS 42.5 / 30
TTB
3,3,6,6,9,9, ……. etc
” SUPER SATURDAY”
3:
TEAM FRAN:
45 Push Press 30/20
45 Pull Ups
TEAM KAREN:
150 wall balls 3/6
TEAM ANNIE> RX
150-120-90-60-30 (singles)
50-40-30-20-10
Double unders or 3:1
sit ups
18 min time cap
To finish off….
5 x 100 metre sprints
STRENGTH: (3 .0 X 3)
Bench Press
@90% of 1 Rep Max
3@ 80%
3 @ 85%
then MAX @ 90%
PENDLAY ROW (2 O X O) 5 X3
Increase weight each set, last set as heavy as possible
WOD:
15 – 12-9-6-3
Body weight deadlifts
Bar facing burpees
Ring dips
SKILL:
Handstands
wall climbs, holds, shifting BW, freestanding, walk.)
WOD:
KB Complex (32/24)
3 rounds – 3 Min AMRAP
Penalty- 5 Burpees
5 x KB Swing
5 x snatch left
5 x snatch right
5 x goblet squat
1 min rest
THEN…. 3 Rounds
2 x rope climb
100 metre sprint
3 min rest
STRENGTH: (3, 0 X 3)
Back Squat
3 @ 80%
3 @ 85%
3 @ 90%
WOD:
13 Min AMRAP
30 cal row
30 C and J 60% / 50% BW
30 Pullup TTB
30 Snatch
30 Muscle up / 1 Bar Mu /Chest to Bar
STRENGTH:
Hand stand progressions- wall climbs,
handstand holds , shifting BW.(strict HPU, Kipping, Unassisted HS Hold, walking)
WOD.
E2MOM: Bar Complex: every two minutes on the minute complete
1. Power clean
2. Front Squats
3. Shoulder to over head
4. 5 attempts to find max weight
3 mins rest, then… 3 Rounds for time.
400m run
30 HR press ups
15 slam balls 20/15