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Monday 29 May 2017

WOD

AMRAP 8 minutes

T&G PC 90/63 – must be 3 rep blocks (10 sets max or 30 reps for time)

Then rest 10 minutes

3 rounds

15 T2B

15 HSPU

 
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Saturday 27 May 2017

WOD

5 Rounds
9 Power Cleans 61/43
15 Push-ups
21 Airsquats
Run 200m

 
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Friday 26 May 2017

WOD

Power snatch – work to a single for the day

Then

3 Rounds

Run 400m

15 med ball cleans 9/6

10 PS 35/25

 
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Thursday 25 May 201

WOD

AMRAP 20

5 DL 110/77

10 burpee pull-ups

15m  lunge walk

 
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Wednesday 24 May 2017

WOD

Strict press

5 x @40,50,60,70,80%

2 x max reps @ 90%

Then

5 rounds

30 DU

5 FS 84/59

 
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Tuesday 23 May 2017

WOD

Back squat

5 x 3 @85% + 5kg

Then

5 Rounds

Start a new round every 3:30

10 DB hang clean thrusters 20/15

10/7 strict pullups

25 feet anchored situps – use same DB

 
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Monday 22 May 2017

WOD

30 PC 80/56 – for time

Must be t&g. Must be taken as 6 sets of 5.

Then

10 Rounds

Run 200m

10 box jumps 24/20

 
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Sunday 21 May 2017

R&R

 
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Saturday 20 May 2017

WOD – Courtesy of CrossFit King – Monday, 15/05/17

3 rounds for time:
45 Double Unders
21 Wall Ball (9/6kg)
21 Burpees (6?)
15 Deficit HSPU (4/2?)
15 Pistols (alt)
9 Power Snatches (62.5/45kg)
9 Box Jumps (30/24?)

 
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Friday 19 may 2017

WOD

75 KB 24/16

Run 1 mile

75 KB 24/16

 

 
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