Slide 1Slide2Slide 3Slide 4

WOD #1

Teams of 3

3 min AMRAP

5 Ground to overhead

1 Rope climb

 

WOD #2

Teams of 3

18 min AMRAP

90 Wall balls

90 KB snatches

90 Plate burpees

90 Double unders

 

Remainder of time

‘CINDY’

5 pull ups

10 press ups

15 snatches

STRENGTH

Split jerk 5 x 3

WOD

10 min AMRAP

3 squat cleans 60/40

10 KTE

15 double unders

4 min time cap

400m run

Max wall balls

1 min rest

2 min TC

200m run

max KBS

x 4 rounds

STRENGTH

Back squats 5 x 5

WOD

8 min AMRAP

Power snatches x5

Pull ups x 7

Box jumps 9

WOD 14.5

21-18-15-12-9-6-3

Thrusters

Bar facing burpees

 

STRENGTH

Push Jerk 5 x 5

WOD

3 front squats

6 bar facing burpees

9 TTB

3 min AMRAP

1 min rest

3x rounds

 

WOD

5 rounds

4 mins to complete 400 metre run

5 pullups

7 plate burpees

10 situps

2 minute rest in between each round

 

STRENGTH

5×5 push press

WOD
21 – 15 -19

Power snatch

box jump

STRENGHT

5 X5 Back squat

WOD

EMOM 10 min

3 power clean 60/40

20 double under

 AMRAP    3 Minutes (Pairs)

5 reps at a time

Rope K-T-E