Strength: 10min EMOM

ODD: ME strict press fail = flow straight into push press for ME reps 70/75% of 1RM strict press

EVEN: ME Plyometric plate push ups

 

WOD: 9min AMRAP Ascending by 1

1x HSPU

1 Bar Muscle Up  (scale: 1 x pull up 1x dip = 1 MU) 14080823_885937238205650_1745227500_n

 

Finishing Accumulate 2min V-sit ups

Skill: EMOM 10min
ODD: Double Unders
EVEN: pistols

WOD: 15min AMRAP
Ascending by 2 reps each round
2 alternating KB swings
2 box jumps
2 deficit push ups

@15:00
200m swim

Finisher: 3min ME T2B

14079737_1365814613445889_5582439107252105160_n

“Snatch city”
Strength: 3 pos snatch
5 sets to build to a heavy 3 pos snatch

Acc: 3x 5 RDLS

WOD: “RANDY”
75 power snatches

Finisher: Double Tabata
Hollow & arch holds

14063973_1365253800168637_2563504097301901938_n

Strength:

Front squats and back squats @ 75%

WOD: 12 min AMRAP
5 Front squats
5 S2OH
60/40kgs
*Every time the barbell is lowered bellow shoulders 20 bar facing burpees*

13932907_1364399643587386_7972682989040865896_n (1)

Strength /skill:

12min EMOM
Min 1: ME freestand handstand hold
Min 2: 6/8 strict T2B
Min 3: KB L-sit lift overs

WOD:
For time 12min cap
20 Russian KB swings 40/32kgs
15 body blasters
20 Russian KB swings
10 body blasters
20 Russian KB swings
5 body blasters

Finisher: Accumulate 3 min RKC plank

13925147_1363300753697275_2777694899812790671_n

Time trail

1.6km run

Skill / strength
Every 90seconds for 4 sets *rx unbroken*
1: 30sec ring support hold + 3 strict dips
2: 20sec ring support hold + 5 strict dips
3: 15sec ring support hold + 7 strict dips
4: 10sec ring support hold + 9 strict dips

WOD:
1-2-3-4-5-6-7-8-9-10
Ring push ups
10-9-8-7-6-5-4-3-2-1
Burpees

*Every 3 min 5 pistols on each leg*

 

13924953_1360130247347659_730985875176610999_n

Strength

3x 2 OHS with 2 sec pause at bottom

Wod:
Fitness
3 rounds
400m run
21 kb swings
12 pull ups

Or

12min Snatch EMOM
1st min: 4 T&G snatches
2nd min: 3 Hang power cleans
3rd min: 2 snatch
13876557_1359055887455095_6395578899452411233_n

 

Skill: 12min EMOM

MIN 1: ME Freestand handstand HOLD

MIN 2: 6-8 strict T2B

MIN 3: ME KB L-sit overs

 

WOD: FOR TIME

20 Russian Swings 40/32KGS

15 Body blasters

20 Russian Swings

10 Body blasters

20 Russian Swings

5 Body blasters

13940892_882519281880779_382194798_n