Tuesday 1st October 2019
Every 90 sec x 5 7 Hang Power Cleans 42.5/30kg 6 Shoulder to Overhead 42.5/30kg 5 Thrusters 42.5/30kg EMOM for 10 min (alternating) 10 Wall Balls 20/14lb 10 Burpees
WOD
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Monday 30th September 2019
AMReps in 7 min: 15 Snatch 40/25kg 10 Pull Ups 30 Double Unders 15 Snatch 50/35kg 10 Pull Ups 30 Double Unders 15 Snatch 60/45kg 10 Pull Ups 30 Double Unders 15 Snatch 70/55kg Then straight into a further 7 min to hit a heavy single Snatch
Saturday 28th September 2019
Partner WOD: 5 rounds with 1 min on each, change after each movement KB Swing 24/16kg Wall Balls 20/14lb DB Hang Squat Clean 22.5/15kg Abmat Sit Ups Ball Slams 15/12kg
Friday 27th September 2019
For Time: Buy In Row 50/40 Cal then 7 rounds 10 Burpee Box Jumps 24/20” 5 Overhead Squats 50/35kg Cash Out - 1 min Hollow Hold
Thursday 26th September 2019
Front Rack Walking Lunge 12m-10m-8m-6m-4m Tabata Mash Up Double Unders Devil’s Press 22.5/15kg
Wednesday 25th September 2019
AMRAP in 18 min: 400m Run 20 Clean and Jerks 60/42.5kg 400m Run 10m HS Walk 400m Run 20 Snatch 60/42.5kg 400m Run 10 Strict HSPU
Tuesday 24th September 2019
Warm up to a 5 rep deadlift, heavier than WOD weight For Time: 15-12-9-12-15 Toes to Bar Deadlift 100/70kg Bar Facing Burpees
Monday 23rd September 2019
5 Sets @ 70% 1RM Front Squat (approx every 2 min) 2 Front 4 Back Squat ‘Fran’ For Time: 21-15-9 Thrusters 42.5/30kg Pull Ups
Saturday 21st September 2019
AMRAP in 20 min: In Pairs (complete 1 round then tag your partner in): 1 Rope Climb 5 Chest to Bar Pull Ups 10 Alternating DB Snatch 22.5/15kg 20 Double Unders
Friday 20th September 2019
5 rounds: 250m row Max Bench Press 42.5/30kg (must be Unbroken)