W/C 10th June 2019


Monday

Part A - Build to a heavy complex of;

 3 Snatch Grip Deadlifts + 2 Power Snatch

Part B - 5 Rounds For Time

200m Run

20 Wall Balls 9/6

15 Power Snatch 40/30

Tuesday

Part A - 10 Min EMOM

 Min 1 - 3 Strict HSPU

Min 2 - 3 Strict Pull Ups

* Add 1 rep to each movement every minute.

Part B - 18 Minute AMRAP

 12 T2B

9 KB Swing 32/24

6 HSPU

Wednesday

Part A - 5 X 6 Floor Press (Building)

Part B - 6 X 3 Min AMRAPS W/ 60 sec Rest

1 - 15 Burpee Over Bar + AMREP Thrusters 42.5/30

2 - 15 Burpee Box Jump 24”/20” + AMREP Cal Ski/Assault Bike/Row NOT Bike Erg

3 - 15 Burpee Box Jump Over 24”/20” + AMREP Pull Ups 

Thursday

“Love Island Team WOD”

30 Min AMRAP 💕

35 DB Snatch 22.5/15

55 Cal Ski/Bike/Row

75 Wall Ball 9/6 

#KeepingYouOnYourToes #DigDeep

Friday

In Teams of 4

0:00 - 10:00

AMRAP

200m Row (Change team member after each 200m sprint)

10:00 - 30:00

AMRAP (Split as needed)

20 Worm Thrusters @ 50/35 (40kg for mixed sex teams)

20 Wall Balls 9/6

20 Pairs synchro Bar Facing Burpee

20 Cal Ski OR 30 Cal Bike Erg

* The whole AMRAP 1 team member MUST be holding a D Ball in a Bear Hug.  They can change team member as often as they want but every time the ball touches the floor work MUST stop. 

Saturday

Part A - 4 x 10 Front Squats (Building)

 Part B - For Time;

20 Front Squats 60/40

50 Sit Ups

20 Front Squats 60/40

40 Sit Ups

20 Front Squats 60/40

30 Sit Ups

20 Front Squats 60/40

10 Sit Ups

Sunday

40 Min EMOM

Min 1 - 16 DB Overhead Lunge (8 Each Arm) 22.5/15

Min 2 - 16 DB Hang Clean (8 R Arm 8 L Arm) 22.5/15

Min 3 - 50 Double Unders

Min 4 - 200 M Run