Friday 23rd May

A) Pause Squats

6 x 3 w/ 3 second pause 

WOD 10-8-6-4-2-4-6-8-10

Thruster 42.5/30

Burpees

V-Sit

Thursday 22nd May

A) Deficit Deadlift

5 x 8 @ BW from 4"/2"

WOD - 4 RFT

400m run

21 KBS 24/16

7 OHS 50/35

Wednesday 21st May

A) Bench Press

5-5-5-5-5 @ progressive load

WOD - Regional WOD

21-15-9-6-3

HSPU

Front Squat 70/55

Burpee over Bar

Tuesday 20th May

A) Front Squat

Take 5 sets of 3 to hit a heavy triple. 

WOD - for time

50 wall ball 9/6

30 KBS 24/16

15 front squat 60/40

15 HSPU

30 sit ups

50 thrusters 20/15

Monday 19th May

A) Power Clean

20 mins to find a heavy single

WOD - 

3RFT

7 Power Clean 70/50

7 muscle up

Then 3RFT

25 T2B

75 Double Unders

Thursday 15th May

WOD 5RFT

40 double Unders

30 ABMAT sit ups

20 Burpees

10 pull ups

Finisher 6 x 6 strict t2b 

Wednesday 14th May

A) Back Squat

5-5-3-3-1-1 @ - Go Heavy and all out!

WOD - 10 min AMRAP

6 deadlift

10 HR Push up

8 Hang Clean

10 HR Push up

10 Back squat

10 HR Push up

RX: 50/35