WOD: 24/05/2017

Warm Up/ Mobilise Strength: Overhead Squat Every 90sec: 3 – 3 – 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 *Build weight Throughout* Accessory: EMOM: 12 Minutes 1: 20m (10m R/L) Single arm Overhead Walking Lunge – AHAP 2: 100m Farmers Walk – …

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WOD: 23/05/2017

Warm Up/ Mobilise Strength: Push Press Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 *Maintain Weight Throughout* Skill: Hang Power Clean/ HSPU  Technique Scaling Options MetCon: For Time 21 – 15 – 9:  Hang Power Clean – 35/50 Bar Over Burpees REST 90sec/ Increase weight …

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WOD: 22/05/2017

Warm Up/ Mobilise Strength: Back Squat Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Build Weight Throughout* Accessory: Romanian Deadlift 10 – 10 – 10 – tempo 3010 (AHAP) Rest 60sec between sets MetCon: For Time  20 Front Squat – 40/60 40 Box Jump – 20/24″ …

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WOD: 19/05/2017

Warm Up/ Mobilise Strength: Thruster  12 Minutes to establish a Heavy Single *Bar to be taken from the ground* HERO WOD: ‘McLaren’ AMRAP: 20 Minutes  3 Thrusters @ 50% Bodyweight 5 Box Jump – 20/24″ 7 Hand Release Press Ups

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WOD: 18/05/2017

Warm Up/ Mobilise Strength: Bulgarian Split Squat Every 2 Minutes: 6 – 6 – 6 – 6 – 6 / each leg *Maintain Weight Throughout* Skill: Double Unders/ Kipping (Pull Ups)  Technique Progressions Scaling MetCon: For Time  100 Double Unders – 2:1 Single Unders 50 Alt Front Rack Lunges – …

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WOD: 17/05/2017

Warm Up/ Mobilise Weightlifting: Clean & Split Jerk A: 15 Minutes to establish a 1RM B: Clean Pulls  3 @ 100-120% 1RM x 4 C: Barbell Good Morning  10 x 3 (AHAP)

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WOD: 16/05/2017

Warm Up/ Mobilise Strength: Bench Press/ Pull Ups A: Bench Press Every 2 Minutes: 2 – 2 – 2 – 2 – 2 – 2 – 2 *Building Weight Throughout* B: Strict Pull Ups 3 Rounds:  Max Unbroken Reps Rest 60 – 90sec Skill: Hang Power Snatch  Technique MetCon: For …

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WOD: 15/05/2017

Warm Up/ Mobilise Strength: Deadlift Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Maintain Weight Throughout* MetCon: ‘Barbaric Open Day WOD’ For Time:  50 Russian KB Swing – 16/24 – RX+: 24/32 40 Thrusters – 15/20 – RX+: 25/35 30 Sit Ups – RX+: Toes to …

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WOD: 12/05/2017

Warm Up/ Mobilise MetCon: For Time  100 Alternating OH Lunges – 15/20 20 Cal Row/ Bike  80 Weighted Box Step Overs – 12/20 20 Cal Row/ Bike  60 Down Up 20 Cal Row/ Bike  40 Pull Ups/ Jumping Pull Ups 20 Cal Row/ Bike  20 Power Clean – 50/70 or …

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WOD: 11/05/2017

Warm Up/ Mobilise Strength: Bench Press/ Bent Over Row EMOM: 10 Minutes Even: 5 x Bench Press Odd: 5 x Barbell Bent Over Row *Maintain Weight Throughout* Skill: Toes to Bar  Technique Progressions/ Scaling MetCon: 3 Rounds for Time  21 Press Ups 15 Toes to Bar 9 STOH – RX: …

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