May bank holiday pairs WOD:-

Pairs bank holiday WOD:-
12 min AMRAP YGIG
3 Power snatch 60/40kg
15 Wallballs 9/6kg

2 min transition

12 min AMRAP YGIG
12/8 Cal bike or 15/10 row
10 KB swings 32/24kg

2 min transition

10 mins for each person to find 1 Rep Max
Hang Clean & Jerk

Hero / benchmark wod:- Wood

Strength:-
5 x 3 Overhead Squat
Then run as an alternating EMOM for 6 mins
3 x 10 Feet elevated wide grip rings rows
3 x 10 Narrow push ups / clap push ups / DB’s on push ups / Ring Push ups

Barbell cycling:-
5 x 10 Push Jerks
Rest as needed

then
400m sprint for time

Strength:-
Thruster 5-5-3-3-3-1-1-1
*Singles can be Clusters

Metcon:-
4 rounds
400m Run
15 Burpees
10 Pull ups

Strength:-
20 mins on BMU skill
Beginners
5 x 6-8 Strict pull ups
5 x 10 Ring dips or push ups

Metcon:-
12min EMOM (4 rounds)
Min 1 – 10 HSPU (RX+ add deficit or make strict)
Min 2 – 8 Power Cleans 60/42.5kg
Min 3 – 45 sec ski or row

Snatch:-
3 x 3 high hang snatch primer
(building in weight)

6 x 1
Snatch pull + Hang snatch
Every 90 secs

Metcon:-
50 Wall balls 9/6kg
30 KB swings 32/24kg
15 C2B

Strength:-
Build to a heavy 3 sec pause front squat
Then 3 x 4 at the same weight.
(i.e 1 rep max front squat at 80kg achieved, perform 3 x 4 at 80kg)

Metcon:-
Every 3 mins X 5 sets (15 mins)
5 Squat Cleans 65/45kg
10 Burpee Box Jumps 24/20″
15 T2B (intermediate / beginners 10)

Strength:-
5 x 15 KB Push press
5 x 6-10 Strict T2B
Every 90 secs, alternate between

Metcon:-
6 min AMRAP
200m Run
16 Hang KB snatch 24/16kg
1 min transition
into
6 min AMRAP
500/400m Row
10 Burpees over the rower
1 min transition
into
6 min AMRAP
15/10 Assault bike cals
2 lengths DB front rack walking lunges 2 x 22.5/15kg

Hero / benchmark wod – Assault Con

Strength:-
Thruster 5-5-3-3-3-1-1-1
*Singles can be Clusters

Metcon:-
5 rounds
400m Run
15 T2B
8 Power cleans 75/50kg