Tuesday 21st May 2019
AGOQ For Time: 5 rounds: 4 Muscle Ups 13 Shoulder to Overhead 60/42.5kg 5 rounds: 4 Muscle Ups 7 Shoulder to Overhead 85/55kg
WOD
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Monday 20th May 2019
EMOM in 7 min: Hang Squat Snatch + Squat Snatch Then spend another 15 min working up to a heavy single Squat Snatch
Saturday 18th May 2019
Team WOD AMRAP in 18 min: 100m Farmer’s Carry 24/16kg (is the regulator) Stationary alternating Front rack lunge 50/35kg Double Unders Wall Balls 20/14lb
Friday 17th May 2019
The Shankle Complex 1-1-1-1-1 Complex = 1 DL 3 hang Clean Pulls 1 Hang Squat Clean 2 Split Jerks
Thursday 16th June 2019
For Time: 15-12-9 Power Snatch 42.5/30kg Box Jump Overs 24/20” Directly into 15-12-9 OHS 42.5/30kg Bar Facing Burpees
Wednesday 15th May 2019
‘JT’ For Time: 21-15-9 Handstand Push Ups RIng Dips Push Ups
Tuesday 14th May 2019
Back Squat 2-20 (go up by 2 reps each time) @40% or 1RM Back Squat Tabata mash up Pull up Hollow hold
Monday 13th May 2019
AMRAP in 9 mins: 3 Wall Climbs 6 Toes to Bar 9 Power Cleans 50/35kg Heavy power clean double
Saturday 11th May 2019
For time: Run 200m, 10 front squats 70/50kg, 2 Muscle Ups Run 200m, 8 front squats 70/50kg, 2 Muscle Ups Run 200m, 6 front squats 70/50kg, 2 Muscle Ups Run 200m, 4 front squats 70/50kg, 2 Muscle Ups Run 200m, 2 front squats 70/50kg, 2 Muscle Ups
Friday 10th May 2019
Gymnastics class then For Time: 50-40-30-20-10 Abmat sit ups 25-20-15-10-5 Kettlebell Snatch 24/16kg