Friday 10th November
Team wod week:
Wod 5:
Part A:
Relay Helen
8 rds alternating (4 each)
400m rum
21 kb swings 24/16kg
12 pull ups
Part B:
200 partner leg raises
*switch as needed
Team wod week:
Wod 5:
Part A:
Relay Helen
8 rds alternating (4 each)
400m rum
21 kb swings 24/16kg
12 pull ups
Part B:
200 partner leg raises
*switch as needed
Team wod week:
Wod 4:
Part A:
Double deadlift 10rm ie both on the bar side by side.
Part B:
3 min AMRAP for partner A.
5 Power cleans 70/47.5kg
25 Double unders
Then
6 min AMRAP both partners
12 toes to bar 18
wall balls one works
one rests, one works. Switch as needed.
Then
3 min AMRAP the partner B that
5 stoh 70/47.5kg
25 double unders
Team wod week:
Wod 3:
45 min AMRAP (alternating rds)
9 kb man makers 2×24/16kg (burpee on kb’s Into squat clean thruster)
11 burpee pull ups
200m partner carry (scale plate carry)
Team wod week.
Wod 2:
Part A
100 calorie row
100 push ups
100 pull ups
*switch as needed
Part B
3 mins max stoh 60/40kg
*switch as needed
Team Wod week
WOD 1
Part a – 8 mins to establish alternate bear complex
1 squat clean
1 jerk
1 back squat
1 jerk
Score = combined total
Part b for time
15 synchro down ups
40 alternating KB snatch 24/16
15 synchro down ups
40 KB swings 24/16
15 synchro down ups
40 single arm thrusters 24/16
*Resting partner holds a straight arm plank while the other is working on the KB exercises.
Gym closed
Strength:
Squat 3×6
Met Con:
75 pull ups
50 HSPU
75 air squats
50 KB swings 28/20kg
75 sit ups
Strength:
Jerk 3,3,2,2,1,1
L sit 3xmax
Met Con:
15 min amrap
1 rope climb
5 kb snatch L
5 KB snatch R
12 push ups
Strength:
Snatch 3,2,1,2,3
Met Con:
10-1
Back squat 100/70kg
HSPU