Thursday 12th May
Strength:
Straight leg deadlift 5×5
Strict chest to bar pull up 3×8
Met Con:
3 rds
400m run
25 box jumps 24/20″
10 KB/DB C&J 2×28/20kg
Strength:
Straight leg deadlift 5×5
Strict chest to bar pull up 3×8
Met Con:
3 rds
400m run
25 box jumps 24/20″
10 KB/DB C&J 2×28/20kg
Strength:
3x 5 strict muscle ups + max strict toes to ring/bar
Strict ring dip 3xmax
Met Con:
3 rds
20 toes to bar
20 oh lunges 15/10kg
15 hang squat clean thrusters 2×16/12kg
Strength:
Squat 5×3
*perform 5 strict handstand push ups after each set, use deficit if needed.
Met Con:
DT
5 rds
12 deadlifts
9 hang power cleans
6 stoh
Rx=70/50kg
Met Con:
100 pull ups
100 Russian KB swings 32/24kg
100 double unders
100 oh squats 45/30kg
100 sit ups
Gym closed
Strength:
Push press 3×5
Partner abs
Met Con:
Pairs wod
10 rds (5 each alternating)
10-20-10m shuttle run
15 KB swings 32/24kg
6 burpee tuck jumps
Strength:
Straight leg deadlift 5×5
Strict chest to bar pull up 3×8
Met Con:
10 cleans (squat) 70/47.5kg
2 lengths bear crawl
8 cleans
2 lengths bear crawl
6 cleans
2 lengths bear crawl
4 cleans
2 lengths bear crawl
2 cleans
2 lengths bear crawl
Strength:
3x 5 strict muscle ups + max strict toes to ring/bar
Met Con:
50 back squats 60/40kg
35 pull ups
20 ring dips
50 deadlifts 60/40kg
35 pull ups
20 ring dips
50 over the bar burpees
35 pull ups
20 ring dips
Strength:
Squat 5×3
*perform 5 strict handstand push ups after each set, use deficit if needed.
Met Con:
8 min AMRAP
3 oh squats 55/37.5kg
3 chest to bar pull ups
6 oh squats
6 chest to bar pull ups
9&9
12&12 ..etc..
Met Con:
3 min AMRAP
200m run
20 wall balls
20 toes to bar
20 box jumps 24/20″
20 sumo high pulls 32/24kg
20 ring dips
20 pull ups
200m run
1 min rest
6 min AMRAP
1 min rest
For time
Finisher:
20 of each
Sit ups, flutter kicks, knees to chest, bicycle sit ups, leg crossovers, ankle taps, half sits, side bends L, side bends R, 20 sec dish.