Friday WOD – 26/05/2017

METCON – “Batman & Robin”
Teams of: 2
26min AMRAP of:

A = 400m run
B = H/Power Clean + Jerk (60/40kg)
switch & repeat

A = 400m run
B = Back Squats (60/40kg)
switch & repeat

A = 400m run
B = Double Unders
10 x DU = 1 point / 30 x SS = 1 point
Switch & repeat

Score = total of all reps
TRY & ONLY HAVE 1 BAR PER TEAM….

Thursday WOD – 25/05/2017

STRENGTH
EMOM for 10mins

Odd = 5 x Strict Pull ups
Even = 30sec Hollow Rock Hold

PART B – 5/7mins
Max Effort = Box Jump height……from standing position

METCON
4 x rounds for time of:

15 x Deadlifts (80/60kg)
15 x Toes 2 Bar

Friday WOD – 19/05/2017

** GOOD LUCK TO ALL OUR CREW IN ROCKY FOR THE PAIRS COMPETITION THIS WEEKEND!! **

STRENGTH
5 x 6 = Front Rack Lunge

 METCON
EMOM for 10mins

 10 x Alt KB Snatch (24/16kg)
Then in remaining time…….. ME = Box jumps (24/20”)

Score = total of box jumps