Wods

9th May 2019

10-9-8-7-6-5-4-3-2-1 reps of Box jump – 24/20″ Knees to elbow Get ups 10 jump squats after each round

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8th May 2019

8th May 5 Rounds for time 7 Power snatch – 75/55lbs 14 Thrusters- 75/55lbs 60 Double unders Skill work HS hold .

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7th May 2019

Bench Mark Girl – Eva 5 rounds for time 800 mtr run 30 KBS 30 Pull ups

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6th May 2019

Deadlift 5×5 5 mins rest AMRAP in 10Mins 11 Medball clean 22 Push ups – HR

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2nd May 2019

Tabata something 20 sec ON, 10 sec OFF 4 min on each Squats KBS Box Jump Cal. Row GTO 45/25 lbs Burpees 1 min rest after each

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1st May 2019

Bent over row 10×5 5 min rest 3 Rounds for time 15 toes to bar 50 Double unders 15 Push jerk

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30th April 2019

Amrap in 20 mins 20 One arm DB Snatch (10 each side) 20 One arm DB Push press (10 each side) 20 One arm OH DB Box step ups ( 10 each side) 5 mins rest 10 TGU (5 each side) Note – Keep Dumbell weight moderate to heavy

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