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SKILL:

Hand Stand Progressions

Box/ Wall climb? cart wheel/ Shift B/W

WOD:

“Delivery for Grace”

1.  Run 400 m with a bar 20/15

2. Run 400 m with plate(1) 20/10

3. Run 400m with plate (2) 20/10

4.  run 400m with two collars

5. assemble 60/40

6. Do GRACE 30 C and J

STRENGTH:

back squat  (31 x 3) 2 90% 1 RM

5 @ 75%

5 @ 80%

5 @ 85%

Front Rack Barbell Lunge, 3 x 10 m

increase weight each set to build up heavy for final set.

 WOD

10 Min AMRAP

3 Squat cleans 70/50

15 TTB

20 Double Unders (3:1)

score = REPS

 

 

 

     “TRIPLES”  RELAY STYLE.

20 cal row

15 DB KB STOH 24/16

10 Box jumps overs 24/20

5 GTOH 60/40

10 KTE

16 min time cap

Finisher=  1 rope climb

100 metre run x 5

 
 
 

STRENGTH:

15 mins to find your 1 RM  Front Squat

WOD:

TABATA’S

Hollow rocks

KB Swings  24/16

AB Mat sit ups

Slam Balls 20/15

 

STRENGTH:

15 min to find your 1RM strict press

WOD

18-15-12-9-6-3

* Push Press 42.5 /30

TTB

– finish with 200 m run with slamball 20/15

at end of each round.

STRENGTH:

15 min to find  1 RM Deadlift

WOD:

2 min to complete ( 6 rounds) @ 60/40

5 deadlifts

4 hang power cleans

3 front squats

Wallballs for remainder of time

= score wall balls

 

STRENGTH:

15 min to find 1 RM of each

Bench press /Clean (PC/SC)

WOD:

5 Rounds.

10 x KB Clean and Press 24/16

10 x box jumps Burpees 24/20

20 x sit ups

TEAMS OF THREE

Team 1.

5 pull ups

10 pressups

15 squats

 

Team 2.

3  power cleans 70/50

2 hang cleans

1 STOH

 Team 3

REST

30 min EMOM

 

 

Strength:

3 x 5, last set max

weighted strict Pullups

weighted ring dips

 WOD.

complete 50 thrusters  42.5/ 30

EMOM

5 burpees