W/C Monday 7th May 2018

Monday 7th May

Bank Holiday Team WOD (40min TIME CAP)

In Pairs; For Time;

  • 100 Pull Ups (Every time you drop / change athlete run 100 m)
  • 200 KB Swings 24 / 16 (Every time you drop / change athlete run 200 m)
  • 300 Double Unders (Every time you trip / change athlete run 300 m)
  • 200 Wall Balls 9 / 6 (Every time you drop / change athlete run 200 m)
  • 100 Burpees (Every time you stop / change athlete run 100 m)

Tuesday 8th May

Part A: 4 X 10 Front Squat - work at 60% of 1 RM aim for this is to move PERFECTLY for every rep!

Part B:

10 - 1 Back Squat 60 / 40

1 - 10 HSPU


Wednesday 9th May

Part A:

3 X 10 Bent Over Row + 5 Strict Pull Ups (Building if possible)

3 X 10 Barbell Strict Press + 10 Press Ups (Building if possible)

Part B: 20 Minute AMRAP

  • 15 Clean and Jerk 50 / 35
  • 12 T2B
  • 200 M Run

Thursday 10th May

Part A: Build to a heavy complex of;

1 Squat Snatch + 1 Power Snatch + 1 Squat Snatch

Part B: For Time;

30 Snatches 60 / 42.5

(Every time bar is dropped complete 5 Down Ups)


Friday 11th May

TEAMS OF 2

Rolling Clock;

0:00 - 08:00 Max Distance Row

08:00 - 10:00 REST

10:00 - 20:00 AMRAP

  • 20 DB Snatch 22.5 / 15
  • 30 Sit Ups

20:00 - 22:00 REST

22:00 - 30:00 Max Distance Ski


Saturday 12th May

Part A: 5 X Max Effort L Sit (Use Paralettes) 

Part B: 3 Rounds For Time

  • 20 Pull Ups
  • 30 DB STOH 2 X 22.5 / 15
  • 40 Air Squats

Sunday 13th May

MonsterMOM...The Return!

45 Min EMOM

  • Min 1 - 100 M Plate OH Plate Carry 20 / 15
  • Min 2 - 10 Box Jump Overs 24" / 15"
  • Min 3 - 200 M Run
  • Min 4 - 15 Plate GTOH 20 / 15
  • Min 5 - 30 SINGLE Unders