Tuesday 10 April

Strength:
Bench Press
5-5-5-3-1 @
55-65-75-85-95% 1rm

Skill:
MU Progessions

Wod:
Complete as many rounds/reps as possible in 6 minutes, of;

- 10 Power snatch (Women-25kg / Men-35kg)
- 10 Burpees
- 10 Box jumps (Women-22″ / Men-24″)

Monday 9 March

Strength:
Back Squats
5-5-5-3-1 @
55-65-75-85-95% 1rm

Skill:
10 min - Front Lever / Back Lever

WOD:
Complete as many rounds/reps as possible in 10 minutes, of;

- 150 Double unders
- 100 Wall ball (Women-6kg ball & 8′ target / Men-8kg ball & 10′ target)

Friday 6 April

Strength:
Bench Press
10 x 3 @ 50% 1rm

Skill:
2 min Double Under challenge

Wod:
Diane
21-15-9
Deadlift @100/75
Handstand Push Ups

Thursday 5 April

Strength:
Back Squats
10 x 3 @ 50% 1rm

Skill:
50 x Candle stick

WOD:
12mins
row 250m
10 x Clapping Push Ups (scale to just get hands off the ground)
5 x KB Swings (32/20)

Wednesday 4 April

Skill/Warm Up:

Burgenor Warm Up
Death By Clean & Jerk
Perform 1 C&J on the minute every minute
60/40

WOD:
10-9-8-7....1
Thrusters @40/30
Bar Facing Burpees

Tuesday 3 April

Strength:
Bench Press
3-3-3-3-3 @ 50-60-70-80-90% 1rm

Skill:
Bridge Progressions

WOD:
Helen
3 rounds
400m Run
21 KB Swings
12 Pull ups

Monday 2 April

Strength:
Back Squats
3-3-3-3-3 @ 50-60-70-80-90% 1rm

Skill:
Intro to Handstand walking

WOD:
8 min AMRAP
3 x Muscle Ups
5 x Power Cleans @75% 1rm
7 Box Jumps

Results: