Thursday 31 May

Warm Up
run 800m best effort

Wod:
Chelsea
1rd of Cindy on the minute every minute for as long as possible
50min time cap

Wednesday 29 May

Warm Up
3 reps of every movement to establish loads

Seven
40min cap

7 rounds:
7x HSPU
7x thruster 60/40
7x k2e
7x deadlift 110/75
7x burpee
7x swings 32/20
7x pull ups

Cool Down:
Stretch!

 

Tuesday 28 May

Warm Up
Run 800m
General Warm Up

Wod:
Tabata This
8 Intervals of 20secs work, 10secs rest of:

Pull Ups
Press Ups
Sit Ups
Squats

Cool Down:
Stretch!

Friday 24 May

Wod:
Run 5mins
rest 2:30
run 6mins
rest 3:00
run 7mins

(run 400/800/1k/mile intervals but when you don't think you'll get another run car park)

Rest 3mins then finish with
2min burpees
2min double unders
2min burpees

Thursday 23 May

Warm Up:
Double kb clean and press tech

Wod:
4 rds of:
21x double KB clean and press @24/16
150m farmer walk

every time you put down kb perform 10 air squats before continuing, this includes finishing of sets or walks

Wednesday 22 May

Warm Up:
Running tech / burpee efficiency

Wod:
20 min AMRAP
Run car parkx1 - 5 burpees
run car parkx2  - 10x burpees
3+15
4+20 etc

Tuesday 21 May

Warm Up:
dead / dip tech

Strength:
Snatch grip deadlift
3-3-3-3-3

Wod:
3x2min AMRAP ladder of:
Pull ups
ring dips (singles)

3min rest between start each AMRAP at 1 (strict where possible)