Friday 4 May 2018

Strength Deadlift 4×3 @65% 3×7 @50% 000,200,400,600,800,1000,1200 WOD 15 mins Every 3 mins 30/25 Calorie bike 7 Burpees to Target * Score = total accumulated working time Peak 4 Rounds for time 50 Double unders 20 Handstand push ups 50 Double unders 10 Bar muscle ups REST 2-3min

Thursday 3 May 2018

Core Toes to bar EMOM 10 mins Reps between 6-12 *Athletes select number of reps and hit consistently WOD ”Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wall Balls @60/50 (24/16) @9/6 (20/14) Peak Interval work: 5 Rounds 250m Row 20 Calorie Bike 250m Row REST 1:30

Wednesday 2 May 2018

Strength  Snatch 7×2 Hang Full Snatch 000,130,300,430,600,730,900 *increasing weight each set start at 60% of 1rm WOD For Time (12-15 min cap) 25 Single Arm OH DB Lunge (R) 7 Ring Muscle Up 30 Calorie Bike or row 7 Ring Muscle Up 25 Single Arm OH DB Lunge (L) @25/15 Peak Push Press 5×2@ 90+%…