29May-2Jun 2017 WODS

MONDAY Strength
EMOTM for 10 minutes:
6 DB Thrusters (go a little heavier than normal)

WOD 3 rounds:
Row 300m
20 KB Swings
20 Step ups (no weight

TUESDAY Strength/Skill Athlete’s Choice

WOD 5 rounds for time:
6 Power Snatch (135)(93)
12 Toes to Bar

WEDNESDAY Strength/Skill Athlete’s Choice

WOD AMRAP in 20 minutes:
Run 2000m
in time remaining completes as many rounds and reps of:
50 Double-Unders
10 Lateral Burpees Over Plate

THURSDAY Strength/Skill Athlete’s Choice

WOD 3 rounds:
Row 300m
40m Slam Ball or Sandbag Lunges (50/30)
30 KB Swings (55/35)

FRIDAY Strength/Skill Athlete’s Choice

WOD “Fran”
21-15-9 reps for time:
Thrusters (95/63)
Pullups

23.5.17

Sled Push
5 x 40yds @ 1/2 bodyweight

WOD
Rx
21-15-9 reps for time:
Chest to Bar Pullups
Overhead Squats (135/93)
R+
21-15-9 reps for time:
Ring Muscle-Ups
Overhead Squats (155/63)

18.5.17

Strength/Skill

6 x 60M Shuttle Sprint

WOD

Rx for time:
20 Clean & Jerks (115/73)
15 Clean & Jerks (135/93)
10 Clean & Jerks (155/103)
5 Clean & Jerks (185/123)

R+ for time:
20 Clean & Jerks (135/93)
15 Clean & Jerks (155/103)
10 Clean & Jerks (185/123)
5 Clean & Jerks (205/133

16.5.17

Strength/Skill

EMOTM for 5 minutes:
10 Wall Balls

WOD

For time:
Run 400m
100 Double-Unders
15 Overhead Squats (115/73)
Run 800m
15 Overhead Squats (115/73)
100 Double-Unders
Run 400m

15.5.17

Strength/Skill  Clean
1 rep max
or
85% x 1 x 3 sets

WOD  AMRAP in 10 minutes:
4 KB Reverse Lunges
4 Pullups
8 KB Reverse Lunges
8 Pullups
12 KB Reverse Lunges
12 Pullups
…continue sequence for a total rep score
Rx: 55/35
R+: 70/45 and Bar Muscle-Ups