WODS

25 05 2018 – Friday – Deadlift

SWOD
Deadlift
5 @ 85%, 3 @ 90%, 1+ @ 95%
(Based off 90% of 1RM)
—————————
METCON
AMRAP 10

10 Pull Up
10 KB Snatch 24/16
10 Box Jump Over 24″/20″

24 05 2018 – Thursday – Clean + Jerk

SWOD
1. Ring Dip 5-5-4-3-2-2

2. EMOM 5
Clean High Pull + Power Clean + Hang Clean + Split Jerk

3. EMOM 7
2 Hang Squat Clean + 1 Split Jerk
————————-
METCON
AMRAP 10

10 Knees to Elbow
10 American Swing 24/16
10 Wall Ball

23 05 2018 – Wednesday – Bench Press

SWOD
Bench Press
5 @ 85%, 3 @ 90%, 1+ @ 95%
(Based off 90% of 1RM)
————————
METCON
AMRAP 13

50 Alt. DB Snatch 22/15
40 Burpee
30 Weighted Sit Up
20 HSPU

22 05 2018 – Tuesday – Snatch + Bike

SWOD
1. Weighted Pull Up 4-3-2-2-2-2
2. Single Arm Plank + Down Dog 5 x 10s
————————-
METCON
4RFT

15/10 Cal Bike
12 Toes to Bar
9 Hang Power Snatch 45/30

21 05 2018 – Monday – Jeremy

SWOD
Back Squat
5 @ 85%, 3 @ 90%, 1+ @ 95%
(Based off 90% of 1RM)
———————–
METCON
‘Jeremy’

21-15-9
Overhead Squat 45/30
Burpee

18 05 2018 – Friday – Strict Press

SWOD
Strict Press
3 @ 80%, 3 @ 85%, 3+ @ 90%
(Based off 90% of 1RM)
————————
METCON
3RFT

3 Push Press 60/45
6 Power Clean
9 Bar Muscle Up

17 05 2018 – Thursday – Fran

SWOD
1. False Grip Ring Row
5 x 8
2. Ring Dip
5-4-3-2-2-2
————————
METCON
‘Fran’

21-15-9
Thruster 45/30
Pull Up

16 05 2018 – Wednesday – Deadlift

SWOD
Deadlift
3 @ 80%, 3 @ 85%, 3+ @ 90%
(Based off 90% of 1RM)
————————–
METCON

AMRAP 5
Buy In: 600m Run
12 Deadlift 85/60
12 Over Bar Burpee

3min Rest

AMRAP 5
Buy In: 400m Run
9 Deadlift 102/70
9 Over Bar Burpee