12/05/17

A. Wall Facing HS Holds ALAP (up to 60 sec), rest 60 sec x 4

B. EMOM x 10
Adv – 2 Power Snatches + 3 Overhead Squats
Int – 3 Power Snatches
Beg – 3-5 Hang Power Snatch (light – moderate weight technique work)

C. FOR TIME (25 min cap)
500m row
50 Pull Ups
500m row
40 cal bike/ski
500m row
30 Front Squats @ 70kg/50kg
500m row

10/05/17

A. Basic Ring MU transition drill play – 10 reps x 3-4 sets

B. EMOM x 10
2 hang power clean + 3 TnG power clean
(build up to challenging weight for last 3 rounds)

C. 3 Rounds For Time
20 cal row
15 ring dips
10 DB snatches @ 22.5kg/15kg

08/05/17

A. Back Squats 5 reps @ 70% of 1RM x 3 sets, then AMRAP on 4th set

B. Tia-Clair Toomey’s Partner WOD (1 person completes a round at a time)

5 Rounds Each of:
10 Clean & Jerk @ 60kg/40kg
10 Burpee Box Jump Overs
30 Double Unders

then straight into

6 Rounds Each of:
5 Strict Pull Ups
10 Overhead Squats @ 60kg/40kg

05/05/17

A. EMOM x 7
Advanced – 2 power snatches + 3 OHS
Intermediate – 3 power snatch
Beginner – 3-5 hang power snatches @ light-moderate weight focusing on technique work

B. For Time
21-15-9
Shoulder to OH @ 60kg/40kg
C2B Pull Ups // Pull Ups // Jumping Pull Ups // Ring Rows x2

03/05/17

A. KB Bottoms Up Carry/Walk – 2 lengths on each arm x 5, rest 60 sec

B. 25 minute cap

Rx:
2 Rounds for Time
10 DL @ 140kg/100kg (To Rx: that weight needs to be 70% of your 1RM at minimum)
20 Deficit HSPU (kipping allowed)
30 Front Squats @ 40kg/30kg

Scaled:
3 Rounds for Time
10 DL @ 70%
20 DB Strict Press @ challenging weight
30 Goblet Squats @ challenging weight

02/05/17

A. For Time (15 minute cap)
Buy-In: 50/35 cal row
5 Rounds of
10 Burpees
10 T2B // V-Ups
Buy-Out: 50/35 cal row

Rest 4 minutes

B. 15 minute AMRAP
5 Hang Power Cleans @ 50/30kg
10 Box Jumps @ 24″/20″ (if scaled, then x2 step ups)
15 Hollow Rocks

01/05/17

A. Thruster 3 reps x 5 (off the racks, building to as heavy as possible)

B. For Time (20 minute cap)

Rx:
100 DB Snatches @ 22.5kg/15kg (alternating arm)
80 cal row
60 bar-facing burpees
40 Muscle Ups

Scaled:
100 DB Snatches or KB Swing
80 cal row
60 burpees
40 pull ups or 80 ring rows