mountain-climber

WOD: 24/05/2019

Strength:

Deadlift –

15′ to find your 3RM

Conditioning:

EMOM 15′:

1st Min: 15 BJs (60/50cm)

2nd Min: 20 Lunges

3rd Min: 30 Mountain Climbers

Skills

WOD: 23/05/2019

Skills:

Ore 07.30: Rope Climb

Ore 13.30: R. Swing/A. Swing/Kb Snatch

Ore 18.00: KTC/KTE/TTB

Ore 19.00: C&J

Ore 20.00: Snatch

OR

Free Skill

BARBELL

WOD: 22/05/2019

Strength:

Bench Press –

15′ to find your 3RM

Conditioning:

15′ to build complex AHAP:

1 P. Clean

2 H. Squat Cleans

3 FS

4 Thrusters

5 BS

V-UPS

WOD: 21/05/2019

Gymnastics Strength:

Strict HSPUs –
4 x max reps (min 8/10)

Rest 2′

Conditioning:

12′ AMRAP –

10 A. Swings (24/16kg)

15 V-Ups

30 DUs

Ring Dips

WOD: 20/05/2019

Strength:

Back Squat –

15′ to find your 3RM

Conditioning:

5 RFT of –

10 FS (UB)

10 Ring Dips

10 C2B Pullups

Rx = 60/40kg

kid-goblet-squat

WOD: 18/05/2019

Conditioning:

Team WOD of 3:

For time of –

2000m Row

100 WBs (9/6kg)

100 Goblet Squats (24/16kg)

100 Synchro Burpees

KB SNATCH2

WOD: 17/05/2019

Strength:

Push Press –

15′ to find your 5RM

Conditioning:

10′ AMRAP –

10 Kb Snatches (24/16kg)

10 V-ups

10 H/R Pushups

Skills

WOD: 16/05/2019

Skills:

Ore 07.30: KTC/KTE/TTB

Ore 13.30: Snatch

Ore 18.00: C&J

Ore 19.00: R. Swing/A. Swing/Kb Snatch

Ore 20.00: Rope Climb

OR

Free Skill

SNATCHBALANCE

WOD: 15/05/2019

Strength:

OHS –
15′ to find your 5RM

Conditioning:

3 RFT of –
1 P. Snatch
2 H. Squat Snatches
3 Snatch Balances
4 OHS (all UB)
then 10 Burpee Lateral Jumps

Rx = 60/40kg