WOD:
02.05
A) Bench Press 5-5-3-3-3-1-1-1-1-1 (build up)
B) WOD: 3 Rounds
– 28/20 cal Echo Bike
– 20 Handstand Push Ups
03.05
A) Front Squat 5 x 3 (Build Up)
B) WOD: 5 ROUNDS
– 10 Front Squats @70/50kg
– 200m Run
– 10 Toe 2 Bar
04.05
A) Power Clean 3-3-3-2-2-1-1-1 (Build Up)
B) WOD: 10 min AMRAP
2-4-6-8-10-etc of
Power Clean @60/40 kg
After each set perform 25 Double Unders
05.05
A) Strict Press 5 x 3 (Build Up)
B) WOD: Every 3 min x 5:
– 16/12 cal Echo Bike
– 12 DB Thrusters @2×15/10kg
TIME LEFT = REST
SCORE = SLOWEST ROUND
06.05
‘EVA’
5 ROUNDS
– 800m Run
– 30 KB USA SWINGS @24/16kg
– 30 Pull Ups
07.05
Teams of 3:
Complete 30 rounds of:
– 8/6 cal Echo Bike
– 6 Alt. DB Snatches @22.5/15kg
– 4 Burpees
Rotate per full round.
08.05
A) ± 12 min Handstand Walk Practice
B) WOD: FOR QUALITY
Every 3 min x 7:
– 10 m Handstand Walk
– 7 Ring Dips
– 14 Air Squats
STRENGTH:
02.05
Deadlift 8×8
Shoulder press 8×8
Optional: Ring Biceps Curls
04.05
Back squat 10×10
Glute Bridge KB Bench Press 10×10
Optional: Pendlay row
WEIGHTLIFTING:
03.05
Power Position Snatch 3 reps
Power Clean+ Push Press 1+3
Front Squat Paused 4×4
