Friday WOD – 12/05/2017

MOBILITY & MASHING

METCON – “Chelsea”
EMOM for 30mins

5 x Pull ups
10 x Push ups
15 x Squats

** Once you can’t make the round on the minute, that is your score. You are welcome to come back in & work up until the 30min clock has timed **

FINISHER
400m farmers carry for time
Male = pair of 24kg KB
Female = pair of 16kg KB

Tuesday WOD – 9/05/2017

STRENGTH
 = 3 x 400m ROW Sprints

METCON – “Filthy 50”
For time:

50 x Box Jumps (24/20”)
50 x Jump pull ups
50 x KB Swings (16/12kg)
50 x Walking Lunges
50 x K2E
50 x Push Press (20/15kg)
50 x Sit ups
50 x Wall balls (9/6kg)
50 x Burpees
50 x Double Unders

** 35min kill time **

Tuesday WOD – 2/05/2017

SPEED
3 x 500m RUN Sprints

2min rest between – Athletes to watch own clocks

 

ACCESSORY SKILL WORK
Part A = Max Effort Plank Hold (3min kill)
Part B = Max Effort Double Unders (5mins)

METCON – “My Pet Plate”
12min AMRAP of:
5 x Front 2 Top (15/10kg)
10 x O/H plate Lunge
15 x Russian Twists
100m plate run