A) Cleans
5 x 3 Reps Work Sets 15mins B) EMOM x 20mins 1st min = 3 Burpee BMU (C2B, PU, Jump PU) 2nd Min = 10 SDLHP 40/30kg A) Front Squats
6 x 3 Rep Work Sets 15 min B) Chipper for time 400m run 40 Wall Balls 40 Sit Ups 400m Run 40m OHWL 24/16kg 40 KBS 24/16kg 400m Run 20min cap Complete for time
400m Run with 20/15kg plate 10 Rope Ascents 400m Run with 20/15kg plate 20 Thrusters50/35kg 400m Run with 20/15kg plate 30 Box Jumps 30/24" 400m Run with 20/15kg plate A) Front Squats
E90s 3 Reps x 8 Sets Increasing Load B) 5 RFT 10 C2B Pull Ups 10 Push Jerks 60/40kg 10 Front Rack Lunges 60/40kg A Power Cleans
EMOM x 12 T&G 4min x 3 Reps @75% 4min x 2 Reps @80% 4min x 1 Rep @90% 15min AMRAP 10 SDLHP 40/30kg 15 Sit Ups 20 KB Swings 24/16kg A) Snatch
EMOM x 12 4min x 3 Reps @75% 4min x 2 Reps @80% 4min x 1 Rep @ 85% B) 4 RFT 50 Double Unders 25 Wall Ball Shots 9/6kg 10 Deadlifts 100/70kg 20m Cap A) Front Squats
5 Reps EMOM x 10min Work Sets B) EMOM x 20min 1st min = 15 GHD Sit Ups 2nd Min = 2 Rope Climbs A) Jerks (Push or Split)
3 Reps E90s x 9 Sets (Increasing load) B) Complete for time: 50 Double Unders 50 Ring Push Ups 50 Box Jumps 24/20" 50 Ring Push Ups 50 Double Unders A) 7mins to build to a Heavy Clean
Then perform 1 Rep EMOM x 10min B) 3 RFT 20 FR Lunges 40/30kg 20 SDLHP 40/30kg 20 BB Floor Wipers 40/30kg Todays WOD courtesy of COMPI Keep UP 30/30 Challenges
3 mins ME KB Swings 16/12kg Rest 3min 3 mins ME S20 40/30kg 1 incremental wall walk every 20 reps Rest 3min 3 mins ME Strict Chin Ups Rest 3mins Handstand Hold for time Rest 3 min Finisher 100 Burpees for time A) Back Squats
E90sec 7 Reps x 7 Sets Increasing Load B)12 min AMRAP of 10 Hang Squat snatches 30/20kg 30 Double Unders 10 Hang Squat snatches 40/25kg 30 Double Unders 10 Hang Squat snatches 47.5/30kg 30 Double Unders 10 Hang Squat snatches 55/35kg 30 Double Unders 10 Hang Squat snatches 62.5/40kg 30 Double Unders 10 Hang Squat snatches 70/45kg 30 Double Unders Working in Teams
Line up Conga style and complete AMRAP of 15 Cal Row 15 Box Jump Overs 24/20" 15 Russian KB Swings 24/16kg 15 Wall Ball Shots 9/6kg 200m run EMOM x 30Min
1st Min = 3 BMU ( C2B, Pull Ups) 2nd Min = 6 Deadlifts 100/70kh (Scale Weight) 3rd min = 10 GHD SitUps (Sit Ups) A) Front Squats
E2MO2M 3 Reps x 7 Sets Increasing Load B) 10min AMRAP of 30 Thrusters 20/15kg 30 Dips 20 thrusters 20/15kg 20 Dips 10 Thrusters 20/15kg 10 Dips Remaining time Max Effort Bar Facing Burpees 20 min AMRAP of
15 Clean & Jerks 40/30kg 15 Clean & Jerks 50/35kg 15 Clean & Jerks 60/40kg 15 Clean & Jerks 70/47.5kg 15 Clean & Jerks 80/55kg 15 Clean & Jerks 90/62.5kg 15 Clean & Jerks 100/70kg |
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May 2019
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