WOD:
23.05
A) 4 Supersets:
– 10 Ring Rows (feet on the box)
– 8 Ring Dips
B) WOD: FOR TIME
50-40-30-20-10 of
Double Unders
5-4-3-2-1 of
Sandbag Over The shoulder clean @68/45kg
24.05
22 min AMRAP
– 20/15 cal Row
– 15 T2B
– 10 KB Swings @24/10kg
25.05
A) Build up to a heavy squat clean
CAP: 15
B) 5 ROUNDS:
– 10 Front Squats @60/40kg
– 10 Lateral Burpees over the bar
26.05
A) Hang Power Snatch 3-3-2-2-1-1-1 (build up)
hang = below the knee
CAP: 15
B) WOD: FOR TIME
– 800/600 m Row
– 8 Power Snatches @60/40kg
– 500/400m Row
– 8 Power Snatches @70/50kg
– 250/200m Row
– 4 Power Snatches @80/55kg
27.05
PRE MURPH CARDIO
WOD: 30 min EMOM
Min 1: 15/12 cal SKi
Min 2: 50m Shuttle Run
Min 3: 15 Burpees
Min 4: 15/11 cal Echo Bike
Min 5: REST
28.05
‘MURPH”
FOR TIME
1.6 km Run
– 100 Pull Ups
– 200 Push Ups
– 300 Air Squats
1.6 km Run
29.05
A) Power Clean + Push Jerk – Build up to a heavy single
B) WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
Power Clean and Jerk @60/40 kg
20-18-16-14-12-10-8-6-4-2
V-Ups
STRENGTH:
23.05
Deadlift 3×3
Shoulder press 3×3
Shoulder press Empty barbell max reps
GHD Static hold
Advanced: GHD Static hold weighted
25.05
Back squat 4×4
Bench Press 4×4
Bench press Empty barbell max reps
Optional: Double KB Flutter kicks
Scaled: Flutter kicks
WEIGHTLIFTING:
24.05
Power Clean+ Push Press 1+2
Power Position Clean 3 Reps
Front Squat 3×3 with pause
26.05
Power Position Snatch 3 reps
Snatch Pull 4×4
OH Squat 5×4
