WOD

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September 30, 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

September 29, 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

September 27, 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

September 26, 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

September 25, 2019

Front Rack Walking Lunge

12m-10m-8m-6m-4m

Tabata Mash Up

Double Unders

Devil’s Press 22.5/15kg

September 24, 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

September 23, 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

September 22, 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

September 20, 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

September 19, 2019

5 rounds:

250m row

Max Bench Press 42.5/30kg (must be Unbroken)

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