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WOD: Monday

P1750432

Let’s mix up our strength cycle a bit.

A) In a 15 minute window, Run 800m then establish a 5RM Front Squat.

B) 8 Minute EMOM:

5 Front Squat @ 80% Part A

C) Every :30 Seconds for 10 Minutes:

3 Weighted Pull Ups

 

CF42s Express:

20 Minute EMOM:

3 Wall Climbs

6 Burpees

9 Toes to Bar

 

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WOD: Saturday

P1750443

‘Nate’

20 Minute AMRAP:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (32/24kg)

 

CF42s Express:

Tabata Row

Rest 1 Minute

3 Rounds for time:
60 Double Unders
20 Overhead Plate Lunges

Rest 2 Minutes

75 Wall Ball

Rest 3 Minutes

21-15-9:
Push Up
Abmat Sit Up

 

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WOD: Wednesday

P1750276

A) Overhead Squat: 5 X 3

B) 3 Rounds for time:

10 Overhead Squats (50/35kg)

20 Chest To Bar Pull Ups

60 Double Unders

 

CF42s Express:

Every 2 Minutes for 22 Minutes:

20/15 Cal Row + 10 Chest to Bar Pull Ups

 

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WOD: Tuesday

P1750196

A) Power Clean + 2 Jerks: 5 X 1

B) 3 Rounds for time:

Run 800m

10 Thrusters (60/40kg)

 

CF42s Express:

15 Minute AMRAP:

15 Box Jump Overs

12 Dumbbell Snatch

9 Double Kettlebell Cleans

 

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WOD: Monday

P1750131

A) Back Squat: Strength Progression Wk 3

B) In partners, with only 1 athlete working:

10 Minute AMRAP:

15 Burpees

15 Kettlebell Swings

 

CF42s Express;

Row 1200

50-40-30-20-10 reps of:

Double Unders

Abmat Sit Ups

Row 1200m

 

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