Kane
Saturday 18th May
Back to strength next week guys. Enjoy the long endurance for the last time for a while
WOD A
2km Run
WOD B
8min Max Distance Row
WOD C
3min Max
Double Under
Pull Ups
Burpees
Friday 17th May
Strength
Pull Ups
5×5
WOD
15 Min AMRAP
30 Lunges
30 Situps
30 HR Push Ups
Skill
Kipping
Thursday 16th May
Skill
Power Snatch
3,3,3,3
Light to moderate weight, go for touch and go reps
5 Rounds
6 power snatch 50/35
10 Box Jumps
Finisher
Tabata Russian Twists
Wednesday 15th
WOD
3 rounds
400m run
15 Pull Ups
15 Burpee
5min Rest
10min AMRAP
12 V- Ups
9 OH Squats 45/30
7 HSPU
SKILL
Kipping HSPU
Tuesday 14th May
Barbell Skill
1 Clean Pull, 1 Hang Squat Clean (knee), 1 Hang Squat Clean (hip)
Go light but aim for speed under the bar
WOD
5 rounds
50 Double Under
25 KB Swing 24\16
12 Air Squats
Monday 13th May
This week we will have a rest form the heavy work to give ourselves a good recovery
WOD
20min on the clock
1000m row buy in
AMRAP in remaining time
20 hollow rocks
200m run
10 pistol squats
Skill
5×15 double under
5x Max handstand hold (use the wall if you need to)
Saturday 11th May
Barbell skill
8 Sets (light, hit your positions)
1 Clean pull, 1 hang squat clean, 1 Push jerk
Strength
Front Squats
Build to a heavy 2
WOD
In pairs
“Partner Grace”
60 Clean and Jerks 60/35
800m Run Buy Out
Friday 10th May
Strength
Deadlift
In 15min Find your 10rm
WOD
4 Rounds
10 OH squats 50/35
400m Run
25 Burpee Buy Out
Thursday 9th May
Barbell Skill
Snatch Complex – build to a Max
1 Snatch Pull, 2 Hang Squat Snatch
Strength
Strict Press
Build to a 3rm
WOD
1 Round (2min Stations. 1min rest)
ME hang Squat Snatch (@80% of above weight)
ME Pull Ups
ME KB Swings 32/24
ME Cal Row
ME HR push ups
In case you have not seen it already
Wednesday 8th
STRENGTH
Back Squat
2,2,2,2,2
Try to build to a heavier weight that you used on Monday 29/4
WOD
“Diane”
21,15,9
Deadlift 103/75
HSPU
SKILL
10min NFR
3 Muscle Up (scale to strict pull ups or negative pull ups)
6 hollow rock
6 superman rock
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