STRENGTH:
Deadlifts
5 @ 75%, 5 @ 80% , 5 @ 85%
WOD:
3 PowercleansBW or #/4 BW
15 Wall Balls 9/6
100m Farmers Walk 24/16
5 rounds
SKILL:
HSPU: Progressions
WOD:
10 x Power snatch 50/35
20 x K.T.E
30 x Box Jumps 24/20
40 x KB Snatch 24/16
30 x box jump s
20 x K.T.E
10 x power snatch
FOR TIME
STRENGHT:
Bench:
3 x5: 70% , 80%, 85%
Pendlay 5 x 5: increase each set AHAP
WOD:
21 – 15- 9
Pushpress 50/35
Pullups
HR Pressups
SKILL:
Kipping Pullups KTE/TTB
WOD: ” MICHAEL”
3 Rounds
800m Run
50 back extn
50 sit ups
for time
STRENGHT
Wendler:
Back Squat 3 x5
5 @ 75%
5 @ 80%
5 @ 85% max
WOD:
5 hang cleans
10 front rack lunges
15 TTB
TEAMS of THREE
0 – 5 mins
AMRAP
Row for metres
Team Ladder
1 burpee
1 power clean 60/40
1 pull up
2,3,4,5,6,7,8,
Karen for Time
150 wall balls
STRENGTH
weighted pullups: 5 x5 increase
WOD:
1 min sledge hammer strikes
30 sec rest
1 min calorie row
30 sec rest
1 min slam ball burpees 20/15
30 sec rest
Score reps and calories
SKILL
HSPU:negatives, kipping etc
WOD
20min AMRAP “TARZAN”
5 x clusters
10 x Box Jumps
15 x KB Swings 24/16
20 x Double Unders 3:1
1 x rope climb