03.05
Good Weather
A) CORE WORK:
3 sets for quality:
– 20 Tuck Ups
– 20 Hollow Rocks
– 20 Alternating V-Ups
B) WOD: 16 min AMRAP
– 6 Devil Press
– 8 DB Thrusters
-10 Burpees
RX=2×22.5/15kg
Bad Weather
A) CORE WORK:
3 sets for quality:
– 20 Tuck Ups
– 20 Hollow Rocks
– 20 Alternating V-Ups
B) WOD: 16 min AMRAP
– 6 Devil Press
– 8 DB Thrusters
-10 Burpees
RX=2×22.5/15kg
04.05
Good Weather
A) 4 SuperSets:
10 Double DB Shoulder Press
14 Renegade Rows
45-60 sec Plank Hold
B) WOD: FOR REPS
40 sec ON / 20 sec OFF x 12:
– Double DB Push Press
– Double DB Bent Over Row
– Double Unders
RX=2×22.5/15kg
Bad Weather
A) 4 SuperSets:
10 Double DB Shoulder Press
14 Renegade Rows
45-60 sec Plank Hold
B) WOD: FOR REPS
40 sec ON / 20 sec OFF x 12:
– Double DB Push Press
– Double DB Bent Over Row
– Double Unders
RX=2×22.5/15kg
05.05
Good Weather
WOD: 30 min AMRAP
– 400m Run
– 20 Plate Ground 2 Overhead @20/15kg
– 20 Push Ups
– 20 KB Swings @24/16kg
Bad Weather
WOD: 30 min AMRAP
– 400m Run
– 20 Plate Ground 2 Overhead @20/15kg
– 20 Push Ups
– 20 KB Swings @24/16kg
06.05
Good Weather
A) Practice Technique:
Power Snatch + Hang Snatch + OHS
7 x 1+1+1
CAP:15
B) WOD: OPEN 11.1
10 MIN AMRAP
– 30 Double Unders
– 15 Power Snatches @35/20kg
Bad Weather
A) As Heavy As Possible – 1 round:
– 200m Farmer carry L
– 200m Farmer carry R
– 400m Farmers carry L+R
B) WOD: OPEN 11.1 a look like:)
10 MIN AMRAP
– 30 Double Unders
– 15 Double Hang Power KB Snatch @2×16/8kg
07.05
Good Weather
WOD: ”Manion”
7 Rounds
– 400m Run
– 29 Back Squats @61/43 kg
CAP:35
Bad Weather
WOD: ”Manion”
7 Rounds
– 400m Run
– 29 Double DB Front Squats @2×22/15kg
CAP:35
08.05
Good Weather
A) Establish 4RM Thruster
CAP: 15
B) WOD: 3 ROUNDS
– 21 V-Ups
– 15 KB Swings
– 9 Thrusters @53/40 kg
CAP:12
Bad Weather
A) As Heavy As Possible:
400m Sandbag/Dball Carry (bear hug)
200m Sandbag/Dball Carry (bear hug)
B) WOD: 3 ROUNDS
– 21 V-Ups
– 15 KB Swings
– 9 DB Thrusters @2×22.5/15kg
CAP:12
09.05
Good Weather
A) Deadlift 4 x 8 (Build Up)
After each set perform 30 sec side Plank
CAP:15
B) WOD: 5 ROUNDS
– 7 Deadlifts @120/90 kg
– 14 AbMat Sit Ups
– 42 Double Unders
CAP:15
Bad Weather
A) Sandbag Squats 4 x 8 (same weight across)
After each set perform 30 sec side Plank
CAP:15
B) WOD: 5 ROUNDS
– 12 DB Deadlifts @2×22.5/15kg
– 14 AbMat Sit Ups
– 42 Double Unders
CAP:15
