Strength:-
10 x 1 (building in weight)
1 x Snatch pull + 1 hang power snatch +1 hang snatch

Metcon:-
Every 4 mins x 16 mins (4 rounds)
400m Run
Max KB swings 32/24kg to the 2.30 mark
*Score = max KB swings

Hero Wod:- Captain Tom

Strength:-
5 x 3 Strict or Kipping Ring Muscle ups

*beginner 6 strict Ring pull ups + 8 Ring dips”

Metcon:-
3 Rounds
10 Power cleans 70/50kg
10 Oh lunges 70/50kg
10 C2B pull ups

Strength:-
9 min working on handstands & handstand walking

3 x 5 High Box or plate jumps

Metcon:-
1000m Row
50 Wallballs 9/6kg
50 Push ups
50 DB Snatch 22.5/15kg
50 Medball Situps
800m Run

Strength:-
5 X 2 Clean & 2 Jerk (building in weight)

5 X 1
Clean & Jerk (At 90%+)

Metcon:-
5 rounds
10 DB Squat Cleans 2 x 22.5/15kg
15 Pull ups
20 V-ups

Strength:-
16 min E2MOM
Alternate between 5 Strict Press & 5 weighted pull ups

Paul & Aurelie Pairs Birthday Wod
“Diane”
21-15-9 reps of:
Deadlifts 102/70kg
Handstand Push-Ups

“Jackie”
1,000 meter Row
50 Thrusters 20kg/15kg
30 Pull-Ups

“Grace”
30 Clean-and-Jerks 60/42.5kg
Time Cap: 16 minutes

Strength:-
10 x 1 (building in weight)
1 x Snatch pull + 1 hang power snatch +1 hang snatch

Metcon:-
3 x 5 min AMRAP’s
AMRAP 1
4m Handstand walk or 4 Wall walks
12 KB swings 32/24kg
Rest 2 mins

AMRAP 2
15/10 Cal Bike
8 Toes to Bar
Rest 2 mins

AMRAP 3
21/14 Cal Row
8 Burpees over the rower

Strength:-
Build to a heavy 3 sec pause back squat

Then 3 x 5 at the same weight.

Metcon:-
400m Run
21 Thrusters 50/35kg
21 Knees to Elbows
400m Run
15 Thrusters 50/35kg
15 Knees to Elbows
400m Run
9 Thrusters 50/35kg
9 Knees to Elbows

Hero Wod – The Thirteen

Strength:-
9 min working on handstands & handstand walking

3 x 5 High Box or plate jumps

Pairs Metcon:-
30 Snatch 60/40kg
400m Run as a pair
30 Cleans 60/40kg
400m Run as a pair
30 Push Jerks 60/40kg
400m Run as a pair
60 SA Overhead lunges 1 x 22.5/15kg
400m Run as a pair
60 Push ups