W/C 26th August 2019

Monday 

Part A

12min to Build to a heavy complex of

1 Power Clean

4 Hang Cleans (any variation)

Part B

Work for 90s : Rest 1min

50 DU’s

10 T2B

AMRAP Wall Balls 9/6kg

-        Continue workout until 150 wall balls are completed.

-        30min Time Cap = 12 Rounds to attempt to complete

Part C

(If you complete “B” in under 15mins…)

10min AMRAP of

30 Air Squats

20 Sit ups

10 MB cleans 9/6kg

Tuesday

Part A

5 x 10 Deadlift (building)

Part B 

For Time

27 Deadlifts                   100/70kg

400m Run

21 Deadlifts                   110/80kg

400m Run

15 Deadlifts                  120/90kg

400m Run

9 Deadlifts                   130/100kg

400m Run

Wednesday

Part A - 

E2MOM for 16min

2 Push Press – 1 Push Jerk (taken from rack)

Part B

3 Rounds for Max Reps

3min Cal Row/Bike/Ski

2min HSPU

1min Strict Press 40/30kg

Rest 2min between round

Thursday

Part A - Build to a heavy 3 Thrusters

Part B - Jackie

Row 1000m

50 Thrusters 20/15

30 Pull Ups

Friday

Team WOD – in pairs

For Time:

50 Burpees over 40’ Box

50 Power Cleans 70/50kg

2 x 400m Run

50 Burpees over 40’ Box

50 Hang Power Clean 60/45kg

2 x 400m Row

50 Burpees over 40’ Box

50 DB Clean 2x22.5/2x15kg

2 x 400m Run

50 Burpees over 40’ Box

50 DB STOH 2x22.5/2x15kg

2 x 400m Row

Saturday

Part A

5 Sets 

3 C2B Pull Ups

2 Strict Pull Ups

1 BMU

Part B

5 x 3 Min AMRAP W/ 1 Min Rest

3 C2B Pull Ups

6 Lunges

100 M Row/Ski

Sunday

In teams of 2 Alternating movements throughout workout

18min AMRAP

25 DU’s

20 OH lunge 20/15

15 Cal Row/Ski

10 alt arm DB snatch 22.5/15kg

5 Strict Pull up

Rest 4 min

18min AMRAP

25 DU’s

20 OH squat 20/15

15 Wall Balls 9/6kg

10 alt arm DB Hang Clean and Press 22.5/15kg

5 Strict T2B