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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

 

 

 

STRENGTH:

Strict  press ( 30  x 1)WM = 90%

5 @ 75%

5 @ 80%

5 @ 85%

Weighted pullups/ BW (30 x 1)

WOD

1.  30 sec DB hang clean thruster 20/15

     30 sec rest

2. 30 sec Hollow rock

    30 sec rest

3  30 sec burpee pull ups

   30 sec rest

4.  30 sec slam ball sit up

   30 sec  rest
 

score= total reps