12 Jun Monday 8th – Friday 12th June 2015
Monday:
WOD 1:
In groups of 3
50 Back squats (40/60kg)
40 Pull ups
30 S2OH
50 Front squats (30/40kg)
40 Pull ups
30 S2OH
50 OHS (20/30kg)
40 Pull ups
30 S2OH
WOD 2:
150 DU’s
50 Deadlifts (80/120kg)
120 DU’s
40 Deadlifts
90 DU’s
30 Deadlifts
Tuesday :
STRENGTH:
5×3 Back squats
3 x Max Strict pull ups
3x Max Dips
WOD:
4 Rounds:
2.30 min ON
2.30 min OFF
5 Power cleans
10 Lat Burpees
20 Double Unders
Max S2OH (in remaining time)
Wednesday
3 Position Snatch 5 sets increasing weight
3 Position Clean 5 Sets increasing weight
WOD:
in pairs
10 Min
75 KB swings (16/24kg)
75 KB swings (20/28kg)
Max reps remaining time KB swings (24kg/32kg)
Thursday
WOD:
In pairs:
1 km Row
100 Wall balls (14/20lb)
100 Pull ups
100 Deadlifts (60/80kg)
100 Bar facing burpees
1km Row
Friday
WOD 1:
For Time:
500m row
400m Run
500m Row
400m Run
WOD 2:
3 rounds:
1 min max reps at each station:
– DB push Press
– Ab mat Sit ups
– Box jump overs
– Double unders
1 min rest
