Saturday 1st June 2019
3 RFT: 20 Burpees 40 Double Unders 20 KB Swings 24/16kg 2 Rope Climbs
WOD
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Friday 31st May 2019
5 sets 1 Pause Front Squat (3 sec pause at bottom) 1 Front Squat *After each squat 10m Handstand Walk (or 10 shoulder taps on wall, or 20m bear crawl) Ab finisher
Thursday 30th May 2019
Spend 10 min building to a heavy Power Snatch AMRAP in 12 min: 2 Muscle Ups 4 Handstand Push Ups 6 Power Snatch 60/42.5kg
Wednesday 29th May 2019
Happy Birthday Sam! For Time: Row 50 Cal 40 Box Jumps 24/20” 30 Ball Slams 15/12kg 20 Squat Cleans 60/42.5kg 10 Wall Climbs
Tuesday 28th May 2019
Happy Birthday Ebony :) Push Press 3-3-3 Push Jerk 3-3-3 Split Jerk 3-3-3
Monday 27th May 2019
3 Rounds for time: 10 Wall Balls 20/14lb 10 Push Ups 20 Alt DB Snatch 22.5/15kg Run 400m
Saturday 25th May 2019
Partner Mary (tag in and out as you need) AMRAP in 20 min: 5 HSPU 10 Pistols 15 CTB Pull Ups
Friday 24th May 2019
5 rounds for time: 10 Squat Clean Thrusters 42.5/30kg 10 Burpees
Thursday 23rd May 2019
Deadlift 10-8-6-4-2
Wednesday 22nd May 2019
Buy In 800m run to be completed AFAP then at 5:00 mark: AMRAP in 10 min: 9 Hang Power Cleans 50/35kg 12 Toes to Bar 15 Box Jumps 24/20” Straight into 800m run buy out (for time)