IT’S TEST WEEK AGAIN !!!
WOD:
30.05
A) Strict Shoulder Press
Build up to a heavy single
B) WOD: KAREN – FOR TIME
– 150 Wallballs @ 9/6kg
31.05
A) Establish max broad jump and max vertical jump.
B) WOD: 10 min AMRAP
Buy in:
3 ROUNDS:
– 100 Double Unders / 200 Single Unders
– 25 USA KB Swings @24/16 kg
REMAINING TIME MAX BURPEES OVER THE KB
SCORE = BURPEES
GYMNASTICS:
Full focus on the Rings: dips / muscle-ups etc..
01.06
LEVEL 1:
– 20 (banded) Pull-Ups
– 20 Snatches
– 30 L-Knee Raises
– 30 Clean and Jerks
LEVEL 2:
– 20 Chest 2 Bar Pull Ups
– 20 Snatches
– 30 L-Ups
– 30 Clean and Jerks
LEVEL 3:
– 20 Bar Muscle Ups
– 20 Snatches
– 30 T2B
– 30 Clean and Jerks
RX=53/35kg
Snatch and Clean+Jerk = any style allowed.
02.06
A) Establish 1RM FRONT SQUAT
B) WOD: FOR TIME
– 50 Air Squats
– 30 Handstand Push Ups / Push Ups
– 10 Sandbag over the should clean @68/45 kg
03.06
20 min AMRAP
– 21/15 cal Echo Bike
– 15 Box Jumps Over @24/20″
– 9 Devil Press @2×22.5/15kg
04.06
A) Build up to 3RM Deadlift
B) WOD: ”GRACE”
30 Power Cleans @61/43 kg
05.06 CLOSED
STRENGTH:
30.05
Deadlift 5×2
Shoulder press 5×2
Shoulder press Empty barbell max reps
Kopenhagen side planks
Scaled: Side planks
01.06
Back squat 5×2
Incline Bench Press 5×2
Incline Bench press Empty barbell max reps
Optional: GHD Sit ups
Scaled Regular Sit ups
WEIGHTLIFTING:
31.05
Power Clean+ Push Jerk 1+1
Full Clean 2 Reps
Front Squat 4×4
01.06
Snatch Balance 5×2 reps
Power Position Snatch+ Mid Hang Snatch 1+1
Snatch Pull 5×3
