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Saturday 24/06/17

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PART A

Every minute on the minute for 12 minutes

0-3 Mins – 3 Snatch High Pulls

3-6 Mins – 3 Muscle Snatch

6-9 Mins – 3 Power Snatch

9-12 Mins – 3 Snatch

PART B

As many rounds as possible in 14 minutes with a Partner

14 Double Russian Kettlebell Swings (24/16)

7 Box Overs (24/20″)

1 Wall Walk

Tuesday 20/06/17

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PART A

As many rounds as possible in 15 minutes of

400m Run

15 Deadlift (100/70)

20 Wall Balls (9/6)

 

PART B

Mobility/ROM WOD

2 minutes in “Lizard” Pose (each side)

2 Minutes in “Bound Angle” Pose

3 Minutes in “Seated Straddle” – switch between lean from left, to right, to middle (1 min each)

2 Minutes “Pigeon” Pose (each side)

Monday 19/06/17

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PART A

8 Rounds

1 Strict Press + 2 Push Press

  • Sets @ ~80% Press 1 RM
  • Complete sets on 90 second timer
  • Must reset for each push press – no touch n go

 

PART B

With  a Partner complete the following for time

42 Weighted Push Ups (15/10)

8 Rope Climbs

30 Weighted Push ups

6 Rope Climbs

18 Weighted Push ups

4 Rope Climbs

Saturday 17/06/17

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PART A

Dumbbell/Kettlebell Row

  • 5 x 10 (Each Arm)

 

PART B

In teams of 4 – complete as many reps as possible in 20 minutes

  • Separate team members to the following stations

15 Cal Row or Bike

As many Pull ups as possible

As many Double Dumbbell Push Press (22.5/15) as possible

As many Ball Slams (12/9) as possible

  • Rower/Bike dictates the change of exercise, once team member on rower/bike finishes 15 Cal, they can get off and move to pull ups, pull ups move to next exercise etc.
  • To keep score, tell team member who replaces you on exercise how many reps you were up to. E.g. if you were up to 50 pull ups, tell your team member replacing you this, they will continue on from that point.
  • Add up all pull ups, DB push press and ball slams for final score.

16/06/17

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PART A

Back Squat

6 x 3 @ 70%

Sets on every 2 minutes

  • This sessions forms a mini deload for our max out next week.  The loading should not be difficult.

 

PART B

As many rounds as possible in 8 minutes

6 Single Arm Kettlebell Front Squats (24/16) – Left

6 Single Arm Kettlebell Shoulder to Overhead (24/16) – Left

6 Single Arm Kettlebell Front Squats – Right

6 Single Arm Kettlebell Shoulder to Overhead – Right

32 Unbroken Double Unders