WOD - Fri 25th May
In teams of 3 45–36-27-18-9 reps Bench press 85/55 Deadlift 125/85 15-12-9-6-3 reps Rope climb 15’ *Split reps as needed [30 min cap]
WOD - Thurs 24th May
A) Handstand walk skill and tech B) EMOM for 8: 1st - 10 burpees 2nd - 20m Handstand walk *Add 2 burpees every round
WOD - Wed 23rd May
A) Snatch Balance + 2 Overhead squat 5x3(1+2) *Ascending weight [20 min cap] B) For time: 9-7-5 reps Power snatch Overhead squat *9 @...
WOD - Tues 22nd May
E6MOM for 30: 21/16 cal Row 15 Deadlift 70/45 9 D-Ball over the bar 100/65# *Score each round for time
WOD - Mon 21st May
A) Find a 1 RM of the complex: 1 Squat clean thruster + 1 squat clean and jerk + 1 squat clean *Not touch and go [15 min cap] B) “Open...
WOD - Sat 19th May
5 Rounds for reps: AMRAP in 3: 200m Run 20 Kettlebell snatch (10L/10R) 24/16 Max rep Muscle-ups *Rest 2:00 b/t rounds *Score = KB snatch...
WOD - Fri 18th May
Team of 3 For time: 75–50-25 reps: Overhead squat 42.5/30 Power snatch 42.5/30 Bench press 62.5/42.5 *E2MOM inc 0:00, 5 Strict pull-ups...
WOD - Thurs 17th May
A) Skipping, Jumping and Bounding technique B) AMRAP in 8: 100 Double unders 10 Toes to bar 20 Box jumps 24/20” 10 Toes to bar
WOD - Wed 16th May
A) AMRAP in 6: 30/20 cal Row OR 24/18 cal Assault bike 50 Deadlift 85/55 Max effort Wall ball shots 9/6 (10’) *Rest 6:00 B) AMRAP in 5:...
WOD - Tues 15th May
EMOM for 30: 1st - 10 Thrusters 62.5/42.5 2nd - 1 Legless rope climb + 1 Rope climb 15’ 3rd - 100m Shuttle run 4th - 10 Bar facing burpee...
