30.5.16

AMRAP in 30 minutes:

200 Double-Unders
50 Burpees
in time remaining on the clock, complete as many rounds as possible of:
1 Rope Climb
7 Toes to Bar
10 Shoulder to Overhead
12 KB Swings
Rx: 115/73, 55/35
R+: 135/83, 70/45

26.5.16

Strength/Skill  10 x 15yd Sprints
Groups of 4
WOD    Tabata the following for reps:
1) Deadlift (115)(73)
Rest 2 minutes and change weights
2) Hang Power Cleans (95)(63)
Rest 2 minutes and change weights
3) Front Rack Reverse Lunges (75)(53)

25.5.16

Strength/Skill   Back Squat
Red Option: 5 rep max
Black Option: 75% x 3 x 5 sets
WOD  Rx
AMRAP in 12 minutes:
1 Rope Climb
12 Wall Balls
24 Double-Unders
R+
AMRAP in 12 minutes:
2 Rope Climbs
12 Wall Balls
24 Double-Unders

24.5.16

Strength/Skill  Pullup
3 rep max
WOD  “Headstrong”
Rx
30-20-10 reps for time:
KB Swings (70)(55)
Burpees to Plate
R+
30-20-10 reps for time:
KB Snatch (62)(45)
Burpees with jump over plate

20.5.16

Strength/Skill    Thruster
80% x 2 x 3 sets
WODRx
AMRAP in 12 minutes:
Farmer’s Carry 200m (55)(35)
in time remaining complete as many reps as possible up:
5 Strict Pullups
10 Goblet Squats (55)(35)
R+
AMRAP in 12 minutes:
Farmers Carry 200m (70(45)
in time remaining complete as many reps as possible up:
5 Strict Chest to Bar Pullups
10 Goblet Squats (70)(45)

17.5.16

Strength/Skill

Bar Dip
5 rep max
WOD

Rx
AMRAP in 15 minutes:
Row 200m
20 Pushups Men/10 Pushups Women
10 Hang Power Cleans (95)(63)
R+
AMRAP in 15 minutes:
Row 200m
20 Ring Dips Men/10 Ring Dips Women
10 Hang Power Cleans (135)(93)

16.5.16

Strength/Skill  Front Squat
70% x 6 x 5 sets
WOD  Rx
For time:
50 Double-Unders
Run 600m
25 Pullups
Run 600m
50 Double-Unders
R+
For time:
50 Double-Unders
Run 600m
12 Muscle-Ups
Run 600m
50 Double-Unders