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26/04/17
A1. RDL 6 reps @ 5151 x 5 rest 30 sec
A2. KB Bottoms Up Carry/Walk – 2 lengths on each arm x 5, rest 30 sec
B. For Time
30-20-10
DB Thruster @ 25kg/15kg
T2B/V-Ups
24/04/17
A. Weighted strict supinated chin up AMRAP x 5, rest 2min
B. WOD 1:
Partners – only one person working at a time, can alternate at any point
7:00 AMRAP @ 60/40kg
10 Power clean
10 Front Squat
10 Shoulder 2 overhead
1 minute transition straight into next wod:
WOD 2: 7:00 AMRAP (Partners, one person working at a time, can alternate at any point)
10, 20, 30, 40……
Dumbell Snatch 22.5kg/15kg
Dumbell Step up 24″/20″ (hold one DB in front rack position)
21/04/17
A. EMOM x 5 – False grip ring chin ups strict 2-8 reps or 6-10 false grip ring rows
B. EMOM x 5 – Kipping Ring Dip AMRAP
C. AMRAP 3 minutes
3 Power cleans @ 50/30kg
3 Front Squats
3 Push Jerks
Rest 3 minutes
AMRAP 3 minutes
3 Power cleans @ 60/40kg
3 Front Squats
3 Push Jerks
Rest 3 minutes
AMRAP 3 minutes
3 Power cleans @ 70/50kg
3 Front Squats
3 Push Jerks
13/04/17
A. Partner WOD – 300 Wall Balls for time – 30 min cap
Deadlift hold @ 80kg/55kg
Wall balls done while one person holds the weight at the top of a deadlift, as soon as the person can no longer hold and puts bar back onto floor the person doing wall balls must stop and switch over with partner.
Wall balls can only be done while the bar is being held off the floor, not at any other time.
B. 10-15 min mobility warm down
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