WOD

Teams 4 /2.   20 min time cap

400m run with bar 20/15

20 WB 6/9

20 Burpee box jumps 24 / 20

400m run with plate  20/10

20 WB

20 Box jump Burpee

Set OLY Bar up

Alt in pairs “GRACE” 30 C & J

for remainder of time, do rope climbs

STRENGTH.

Push press 5×5

WOD   (5 rounds)  score reps#1

30 second hang clean

30 sec rest

30 sec plate burpees  (20 KG)

30 sec rest

5 Min AMRAP  (pairs) score reps #2

2 Min AMRAP MB Situps

1 min rest

2 Min AMRAP slam ball

“ANNIE”

WOD.

1 min. 10 rounds

5 KB Swings

1 shuttle

max wall ball

1 min rest

STRENGTH

30 sec Max strict pull ups

1 min rest

30 sec max strict TTB

WOD

10 min AMRAP

5 DL 60/40

10 pressups

15 Double unders

SKILL

Rowing Technique, 200m row

WOD

1-10

Burpee

shuttle

STRENGHT

back squats 5 x5

WOD

10 min EMOM

5 T-T-B

7 pushpress 30/40

WOD 1

Teams of 4

200 metre run

15 C& J 60/40

10 pull ups

WOD 2

1 Round = 200 reps

15 min AMRAP

60 WB 6/9

50 Cal row

40 HR Push-ups

30 TTB

24/16 Goblet squats

WOD3

1 Round= 240 reps

100 wall ball situps

50 cal row

40 walking lunges

30 hollow rocks

20 buepess(INVTD)

WOD – “HELEN”

3 rounds

400m run

21 KB Swings

12 pullups

“SHIN OTAKE”

WOD

10 Min AMRAP

KB Snatch  7L/7R  (16/24)

9 box jumps

WOD

7 min AMRAP

3 Burpees

7 MB Slams

1 rope climb

2 min rest

3 min AMRAP

wall ball situps