WOD 25.5.2020
Warmup
Prisoner squats x 20
Prone swimmers x 20
Push up x 20
Double under practice
A
18min AMRAP
30 Single arm DB thrusters (22.5/15kg)
30/21 Kcal bike/row
30 DB snatches
70 Double unders
Switch hands as needed on the thruster
WOD 26.5.2020
Warmup
Power clean technique practice
A
Power clean
Build up to a heavy single (but NO dropping!)
B
3 Rounds for time
15 Shoulder to overhead
15 Front squats
Rx = 50/35kg
WOD 27.5.2020
Warmup
Lunge with rotation x 12 per arm
Push up x 20
Renegade row x 20
DB front squats x 20
A
13min AMRAP
10 Sandbag squats (heavy)
10 Devil presses (15/10kg per hand)
WOD 28.5.2020
Warmup
Turkish get up x 10 per arm
Cat and cow x 15
Hip mobility (coach’s choice)
A
4 Rounds for time
700m run
30 Push ups
30 Goblet squats (20/12kg)
WOD 29.5.2020
Warmup
Arch rock x 30
Hollow rock x 30
Good morning x 30
Bicep curl x 20
A
Bent over row
4 x 10 @ RPE 8
B
12min AMRAP
20 Deadlifts (70/47kg)
15 Burpees
WOD 30.5.2020
Warmup
Prone rotations x 15 per side
Power monkey hip sequence x 30sec per hold
A
Hang snatch
Build up to a heavy single without dropping
B
4 Rounds for time
15 Overhead squats (40/27kg)
400m run
DO NOT break the 1.5m distance when entering or leaving the parking area!!
WOD 31.5.2020
Warmup
Double and triple under practice
Shoulder mobility (coach’s choice)
A
12min AMRAP
15 KB swings (24/16kg)
50 Double unders
B
Core cooldown
30sec hollow hold
30sec right plank
30sec left plank
30sec rest
30sec v ups
30sec floor wipers
30sec arch rocks
30sec rest
2 Rounds
