03/06/2023 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Squat Clean from Below Knee (Low Hang) & Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets) 18-21min: WOD Brief & Set-Up 21-45min: WOD – 2RFT in Pairs of: 20 TTR 40 Cal Assault Bike 60 Wall Balls – 6/9 5 Rope Climbs – 4.5m (Scale 5 Burpees per Climb) *24min Cap 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Clean Pull – 5x5 (80%) Super Set with Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) - 5 sets Extra WOD – 7min AMRAP of: 5 Clean & Jerks – 35/52.5 5 Ring Muscle Ups (Scale to Ring Push Ups) |
300m Row
02/06/2023 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Deadlift - 6x5 (50%, 60%, 70%, 82.5% x 3 sets) 18-28min: Shoulder Press - 5x5 (50%. 60%, 70%, 82.5% x 2 sets) 28-33min: WOD Brief & Set-Up 33-45min: WOD – 12min AMRAP of: 1 STO – 45/70 5 DB Devil’s Press – 15/22.5 9 Deadlifts – 45/70 30 Double Unders 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets Super Set with DB Reverse Fly – 5 x 10 Extra WOD – 3RFT of: 10 Cal Bike 10 Burpee Box Jump Overs – 50/60 10 Hang Cleans – 45/70 *11min Cap |
01/06/2023 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x5 (50%, 60%, 70%, 82.5% x 2 sets) 16-22min: Squat Snatch from Knee – 3x3 (50%, 60%, 70%) 22-30min: Squat Snatch – 4x3 (60%, 70%, 80% x 2 sets) 30-35min: WOD Brief & Set-Up 35-45min: WOD – ‘Elizabeth’ 21/15/9 of: Cleans – 42.5/60 Ring Dips *10min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets Extra WOD – 8min AMRAP of: 10 Box Jumps – 50/60 10 OHS – 35/52.5 10 KB Hang Snatches – 16/24 (5 each arm) 10 Cal Row |