Monday 11th May

A) Front Squat

5 x 3 x 70% of 1RM

WOD - 5RFT

50 double unders

10 Burpee-pull ups

6 power snatch 55/35

Saturday 9th May

Partner WOD Saturday! 

30 min AMRAP - R4R

Partner A:

Row 200m

10 burpees

15 PTOH 15/10

Partner B:

Hold 20/15 OH for partner A row

Friday 8th May

A) Front Squat

3x3x80%

2x1x90%

Then spend time finding a new 1RM

WOD 3 x 03:00 interval

12 thruster 50/35

12 box jump 24"/20"

Thursday 7th May

WOD 5RFT

50 double unders

24 pull ups

12 back squat 80/50

200m run

Wednesday 6th May

A) Push Press
5-5-5-3-3 start at a moderate load and work up

WOD EMOM 18 mins

Min 1 - row 14/12 cal
Min 2 - 6 GTOH 50/35
Min 3 - 8 T2B

Tuesday 5th May

A) OHS

Take 20 mins to establish a new 1RM for today

WOD - 10-8-6-4-2

OHS 60/40

Burpee

Pull up 

Monday 3rd May

The 7 - 7RFT

Seven rounds for time of:
7 Handstand push-ups

7 Thruster 60/40
7 Knees to elbows
7 deadlift 120/90
7 Burpees
7 Kettlebell swings 32/24
7 Pull-ups