W/C 8th April 2019

Monday 8th April 2019 

A) Olympic Lifting 
15min to establish max weight 
1 clean pull 
1 clean (any variation)
1 hang clean (any variation)

B) WOD
AMRAP 9
0-3mins max reps cleans 60/40kg
3-6mins max reps burpee over bar 
6-9mins max reps back squat 60/40kg (from floor)

Rest 2min (change weight on bar)

AMRAP 9
0-3mins max reps jerks 50/35kg
3-6mins max reps burpee over bar 
6-9mins max reps front squat 50/35kg

Score is total reps 

Tuesday 9th April 2019 

A) 12min alternating EMOM for quality 
Min 1 - 6 Deadlifts 100/70kg 
Min 2 - 12 DB box step overs 1x22.5/15kg over 24/20

B) ‘Christine’ 
3 rounds for time 
500m row 
12 Deadlifts @ bodyweight 
21 Box Jumps 24/20

Wednesday 10th April 2019 

A) every 90s for 18mins 
Station 1 - 10 back squats 60/40kg (from rack)
Station 2 - 15 LA DB bent over row 22.5/15kg 
Station 3 - 10 STOH 60/40kg (from rack)
Station 4 - 15 RA DB bent over row 22.5/15kg 

B) AMRAP 20
12 cal row/bike/ski
10 unbroken T2B 
8 unbroken STOH 60/40kg  

Thursday 11th April 2019 

A) 1000m row for time 

Rest 10mins 

B) For Time 
20-18-16-14-12-10-8-6-4-2
Burpee 
KB swing 

Friday 12th April 2019 

In teams of 2:

17min AMRAP 
Alternating rounds with partner 
10 cal row/bike/ski
10 DB thruster 22.5/15kg (5 reps on each arm)
5 strict pull ups 

Rest 3mins

17min AMRAP 
Split everything evenly 
2 Rope climbs (1 each)
400m run (200m each)
40 wall balls 9/6kg (20 each)

Saturday 13th April 2019 

Going every 8mins for 40mins (5 rounds)
20/15 cal bike/ski
15 KB goblet squat 32/24kg 
10 K2E 
400m run 

- score is slowest round

Sunday 14th April 2019 

In teams of 2

1 mile run with a MB 9/6kg
80 T2B 
100 box jump overs 24/20
120 pull ups 
160 KB swings 24/16kg 
180 press ups 
200 air squats 
1 mile run with a MB 9/6kg