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)

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