28/04/17

A1. Back Squats 7 reps x 4, rest 1 minute
A2. Butterfly/Kipping pulls ups AMRAP x 4, rest 1 minute

B. 4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row
rest 2 minutes

4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row
rest 2 minutes

4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row

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

18/04/17

Teams of 2
100 calories on bike (one person working at a time)

then
1-10 reps of
Clean + Jerk @ 60/40kg
Back Squats @ 60/40kg
Box Jump Overs @ 24/20″
(each person must do each round)

then
100 calories on bike (one person working at a time)

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