W/C Monday 30th April 2018

Monday 30th April 

45min rolling clock:
0-15min...
- Est 3RM thruster  (from floor) 
15-30min...
- “Karen”
- 150 wall balls 9/6kg
30-45min...
- “Barbell Karen”
- 150 thrusters 20/15kg

* 3 separate scores 


Tuesday 1st May 

A) 10min to find heaviest complex:
- 1 power clean
- 1 hang power clean
- 1 power clean

B) For Time:
1000m run/row/ski
30 power cleans 50/30kg
30 pull ups
750m run/row/ski
20 power cleans 60/40kg
20 pull ups
500m run/row/ski
10 power cleans 70/50kg
10 pull ups

* (25min time cap) 


Wednesday 2nd May 

A) E2MOM x16 (8 rounds):
- 1 push press
- 2 push jerk
- 3 split jerk

* (Building weight through each set)

B) 3 RFT:
- 20 hand release press-up
- 30 sit ups
- 40 box jumps 24/20”


Thursday 3rd May 

A) Glute Accessory:
10min EMOM
1 - 15 band resisted KB Russian Swing
2 - 10 DB box step ups 2x22.5/15kg

B) 24min AMRAP:
- 50 DU’s
- 20 HSPU
- 50 air squats
- 20 T2B 

Every 3mins run 200m and continue with AMRAP


Friday 4th May 

In teams of two:

8min AMRAP:
5 RMU
10 DB lunge 1x22.5/1x15kg
15 cal row

Rest 2min

8min AMRAP:
5 HSPU
10 DB hang clean & press 1x22.5/1x15kg
15 cal ski/bike

Rest 2min

8min AMRAP:
5 rope climbs (scale 2:1) 
10 DB snatch 1x22.5/1x15kg
15 x 20m shuttles

Rest 2min

8min AMRAP:
5 BMU
10 DB thruster 1x22.5/1x15kg
150 DU’s (1:1 scale)

* Split all work as needed 


Saturday 5th May 

A) E2MOM x18 (9 rounds)
- 2 pause front squats (5sec pause)

* build weight each set

B) 12min AMRAP:
1 deadlift
1 hang clean
1 front squat
1 push press
Bar@ 60/40kg

-Every time bar is dropped perform 5 burpees 


Sunday 6th May

In teams of two:
40min AMRAP:
50 DU’s
40 KB swings 24/16kg
30 wall balls 9/6kg
20 box jumps 24/20
10 Down ups
Alternating movements throughout
@ 10, 20, 30mins both partners run 1 lap of industrial estate (approx 750m)