WOD 30.04.16
With a Partner,switching anytime:
30 Power Clean and Jerk (100/80)
10 Round Total (5 Rounds each)
Switching every round with a partner
50 Double Unders
10 Pistols
WOD 29.04.16
In a 4 Minutes:
400m Run
ME Bar Muscle Up
Rest 4 Min
In a 4 Minutes:
400m Run
ME Back Squat
Rest 4 Min
In a 4 Minutes:
400m Run
ME Chest to bar Pull Ups
WOD 28.04.16
4 Rounds, resting between efforts.
8 Strict Weighted Dip
30″ Weighted Plank Hold
18′ AMRAP
12 Burpees
9 T2B
6 Strict Handstand Push Ups
WOD 27.04.16
12′ EMOM
1 Min: TnG Power or Squat Snatch
2 Min: 12 SDHP
3 Min: Rest
12′ EMOM
1 Min: Max Hang DB Snatch (Alternating arms each round)
2 Min: 12 SDHP
3 Min: Rest
WOD 26.04.16
Squat Clean
1RM
ME Front Squat @ 80% of Squat Clean
7′ AMRAP
1 MU
4 Wall Ball
2 MU
8 Wall Ball
3 MU
12 Wall Ball
and so on.
WOD 22.04.16
Front Squat
3RM
5 Round of :
50/40/30 Air Squat in 1 min
60 sec Max Burpees
rest 3 Mins between round
Score is Max Burpees
Choose from one of the squat rep schemes and try and stick with it over the 5 rounds.
WOD 21.04.16
Deadlift
1RM
4 RFT
15 T2B
15 Shoulder to Overhead
WOD 20.04.16
Clean&Jerk
1RM
5RFT
30 Sit Ups
400 mt Run
15 Deadlift (40/30)
WOD 19.04.16
Back Squat
1RM
5 Mins Max Pull Ups
5 Mins Max Thrusters (40/30)
With a partner. One person working at a time. Alternating as you see fit.
Deadlift
3×10
WOD 18.04.16
Snatch
1RM
2 RFT
30 Power Clean (50/30)
20 Burpees
10 C2B
