Tuesday, 21 May 2019 WOD

Warm UP

3 rounds not for time

15 Kettlebells swings

15 Front Squats with Kettlebell

Then

500m Row for time max effort

Strength

Clean 4 sets of 3 @ 70% of 1RM Clean and Jerk

Advanced

High Hang Clean 2 sets of 2 @ 85%

Clean 4 sets of 3 @ 70%

Skill/Metcon

Chase the rabbit

Then

4 x 400m Run one lap every 3 minutes

Monday, 20 May 2019 WOD

Warm up

PVC Warm Ups

With an empty barbell

10 Muscle Snatch / Snatch Grip Press / Overhead Squat / Snatch Balance / ZOTS Press

Strength

Hang Power Snatch 5 sets of 3 @ 70%

Advanced

Snatch Grip Deadlift + Low Hang Squat Snatch 5 sets of 1+1 @ 70%

Back Squat 3 sets of 8 @ 65%

Metcon

EMOM 14

7 Pull-ups

11 Box Jumps 24/20

Friday, 17 May 2019 WOD

Warm Up

The following with a bar

10 Alternating front lunges

10 Back Squats

10 Snatch Balance

10 Front Squats

10 Push Press

Strength

Hang Power Clean

5 sets of 3 @ 80% of 1 RM Clean and Jerk

Metcon

3 rounds for time

20 Deadlifts 155/105

10 Push Jerks 155/105

Then

30 Chest to bar pull ups

Thursday, 16 May 2019 WOD

A. Warm up

4 rounds NOT for time

5 slow ghd back extension

5 Pullups (Hold for one second at the top)

10 Good mornings w/ empty bar

B. Strength

Deadlift

3 Sets of 8 @ 65% of 1RM Deadlift

C. Metcon

Chase the rabbit (Sprint Drill)

Then

4 x 400m Run one lap every 3 minutes