WOD 1: Back squat 5 x 2 @ 90% of 1 R.M. Or make up 1 R.M. back squat if you missed it.
WOD 2: For time:
50 KB swings 24/16 kg
50 push-ups
50 jumping lunges
50 sit-ups
50 SDHP 24/16 kg
then,
25 KB swings 24/16 kg
25 push-ups
25 jumping lunges
25 sit-ups
25 SDHP 24/16 kg
WOD: 20 minute AMRAP of:
10 pull-ups
20 push press 95/65
30 double unders
In teams of 2 complete as many rounds as possible in 20 minutes of:
7 power cleans 95/65
7 thrusters 95/65
7 burpee over the bar
*1 person working at a time, once partner 1 completes round 1 partner 2 will start round 2… and so on.
WOD 1: Clean and jerk (15 minutes)
WOD 2: 3 rounds for time: 50 double unders and 50 sit-ups
*15 minute time cap
WOD 1: 12 minute AMRAP of 200m run + 6 muscle-ups
*scale for MU 3:1 pull-ups and dips
WOD 2: 60 calorie row, 40 OHS 115/75 and 20 SDHP 115/75
*12 minute time cap
WOD 1: push press + press 5-5-5-5-5 (15 minutes)
WOD 2: 4 rounds for time 10 deadlifts 225/155 and 20 box jumps/step-ups 24/20
(Open standard on box jump/step-up)
*16 minute time cap
WOD 1: 1 Rep Max Back Squat (30 minutes)
WOD 2: 8 minute AMRAP of: 200m run, 20 kb swings 24/16kg
WOD 1: Hang snatch high pull + snatch (Work to a heavy complex in 20 minutes)
WOD 2: 15 minute AMRAP of: 10 burpees, 20 air-squats, 30 plyometric push-ups, 40 sit-ups and 50 C2B pull-ups
Saturday partner WOD
50 S2O
400m run
50 front squats
400m run
50 push-ups-static
*more details in the morning.
WOD 1: Tabata T.T.B.
WOD 2: 10 minute AMRAP of: 30 double unders and 15 thrusters 75/55
