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Tuesday 22nd May

By |2018-05-20T19:45:06+00:00May 21st, 2018|Uncategorized|

Strength:
3x 3 front lever hols + 3x back lever holds
Strict handstand push up 5×5 (use a deficit if needed)

Met Con:
50,40,30,20,10
Sumo high pulls 32/24kg
Sit ups
Push ups

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Monday 21st May

By |2018-05-20T19:38:24+00:00May 20th, 2018|Uncategorized|

Strength:
Squat 8×2

Met Con:
400m run
into
3 rds
10 C&J 55/37.5kg
15 toes to bar
into
400m run

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Saturday 19th May

By |2018-05-13T18:35:26+00:00May 18th, 2018|Uncategorized|

Met Con:
Team wod pair
2 rds
1 rope climb each
40 pull ups
200m run partner A
200m run partner B
40 ring dips
200m row partner A
200m row partner B
40 med ball sit ups as a pair
20 burpee box jumps partner A
20 burpee box jumps partner B

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Friday 18th May

By |2018-05-13T14:29:04+00:00May 17th, 2018|Uncategorized|

Met Con:
Regional wod 5
50 hspu
50 toes to bar
50 cal bike
50 box step overs 2×32/22.5kg
20 single arm oh lunge L
20 single arm oh lunge R

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Thursday 17th May

By |2018-05-15T16:23:31+00:00May 16th, 2018|Uncategorized|

Met Con:
Regional wod 4
2 rds
10 snatches 80/55kg
12 burpees
Then
2 rds
10 snatches 52.5/35kg
12 burpees

Strength:
Muscle up 3×10

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Wednesday 16th May

By |2018-05-13T14:15:23+00:00May 15th, 2018|Uncategorized|

Strength:
3x 3 squats + 12 dips

Met Con:
Regional team wod (adjusted)
In a pair complete 4 rds
200m run (both run together)
25 synchro chest to bar pull ups
10 c&j (any) 75/50kg

Scaled athletes can perform 25 CtB between them

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Monday 14th May

By |2018-05-13T13:55:52+00:00May 13th, 2018|Uncategorized|

Met Con:
Regional wod 1
3km row
300 double unders
3 mile run

To scale spilt into 3 rds of 1km row, 100 double unders, 1 mile run

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Saturday 12th May

By |2018-05-10T22:40:03+00:00May 11th, 2018|Uncategorized|

Strength:
Muscle up 5×5 (any style)

Met Con:
10 rds
10 wall balls 30/20lbs
10 burpees
10 chest to bar pull ups

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