Strongman Sunday

Strength:
Overhead squat 5,4,3,2,1
*5 strict pull ups after each set, as high as possible.

Met Con:
Adaption of regional wod 6
500m row
50 box jump overs 24/20″
50 deadlifts 80/50kg
50 wall-ball shots
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
500 row

Strength Met Con:
5 rds (all strict)
1 handstand push up
1 pull up
3 handstand push ups
3 pull ups
5 handstand push ups
5 pull ups

Met Con:
Alternating tabata for 8 mins
KB snatch L 32/20
Push ups
KB snatch R 32/20
Push ups

Ie: 20 sec kbs L, 10 sec rest, 20 sec push ups, 10 sec rest, 20 sec kbs R…etc…..

Strength:
Muscle up to forward roll x5
Bar muscle up 3×5
Dish hold 4×30 sec

Met Con:
‘Elizabeth’
21,15,9
Cleans 60/40kg
Ring dips

Strength:
Front squat 5×4
Strict pull up 3xmax

Met Con:
In pairs complete
500-meter row while partner completes 125 double unders, on completion Swap over.
Then
50 deadlifts 125/85kg partner hangs on pull up bar.
50 toes to bars, partner holds deadlift bar.

Strength:
Regional events 1&2
1: 1rm Hang snatch
2: max handstand walk

Met Con:
Regional event 3
Nasty Girls V2
3 rounds for time of:
50 one-legged squats (alternating)
7 muscle-ups
10 hang power cleans 80/52.5kg

Strength:
Dumb bell snatch 4×5 per arm
Squat 3,3,3

Met Con:
400m run
25 KB swings 32/24kg
400m run
25 chest to bar pull ups
400m run
25 dumb bell cleans
400m run
25 ring dips
400m run

Strongman Sunday

Strength:
Skin the cat 3×3
Strict ring dip 3xmax

Met Con 1:
Death by thruster 60/40kg

Met Con 2:
Death by chest to bar pull up

Met Con 3:
Death by burpee (multiples of 2)

*Each met con rolls straight into the next
** work for a minimum of 10 mins on each. If you cannot make the allocated reps before the 10 mins is up then take 1 min out and then carry on performing the last amount of reps you completed within the min.

Strength:
Squat 5×6
KB press 3×8

Met Con:
500m row
30 burpees
40 ground to overhead 50/35kg
50 toes to bar
6 lengths oh lunges 25/15kg
250m row