Week

Monday 14.6.21


A - Semi finals WOD # 4 10 snatches @ 40 / 27.5kg - rest 1 min - 10 snatches @ 50 / 35 kg - rest 1 min - 10 snatches @ 55 / 40 kg - rest 1 mins - AMRAP snatches @ 60 / 42.5 kg Time cap - 10 mins B - CHIPPER 50 overhead squats 20 / 15 kg 50 toes to bar 50 single arm alt DB snatches 50 wallball shots Time cap - 12 mins




Tuesday


JERMY'S BIRTHDAY WOD! AMRAP 30 mins in pairs 15 synchro devils presses 6 rounds of Mary 91 calorie row / AAB 30 DB thrusters *1 round of Mary = 5 HSPU, 10 pistols, 15 pull ups




Wednesday


A - for quality 12, 10, 8, 6, 4, 2 Deadlifts *increase the weight each set to build to 2 rep max (not TnG) Strict ring dips x failure between sets / bench dips Time cap - 15 mins B - 3 ROUNDS 30 push ups 20 kettlebell swings 100 double unders / 200 single unders Time cap - 12 mins




Thursday


A - Back squat Wave # 1.3 5, 5, 5 (AMRAP last set) B - in pairs - YGIG x 10 rounds 10 m single arm DB overhead walking lunges 10 BBJO 10 m single arm DB overhead walking lunges Time cap - 20 mins




Friday


A - for quality 25 strict pull ups *every break 3 wall walks + 20 m bear crawl Time cap - 15 mins If you complete 25 reps AMRAP ring rows to time cap Less than 5 strict pull ups unbroken? perform assisted pull ups with feet elevated infront on a box and a barbell secured in the rack maintaining a vertical torso angle RX+ More than 10 strict pull ups unbroken? perform strict chest to bar ;) replace bear crawl with 10 m handstand walk B - in pairs 150 / 120 calorie row 120 wallball shots 90 clean + jerk 40 / 30 kg Time cap - 15 mins




Saturday


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Sunday


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