WODS and Latest News

Strength.

Deadlift 1×5 @90% of 5RM from 18th April.

Metcon.

21-18-15-12
Front rack lunges 42.5/30kg
Pull up

Strength.

Back squat 4×8 @72% 1RM

Metcon.

15min Amrap.

10 power snatch 35/25kg
15 box jump 24/20
200m run

Strength.

Strict press 3 x 5 @75%

3RM weighted chin up

Metcon.

7min Amrap

7 shoulder to overhead 70/45kg
14 toes to bar

Lift.

Hang clean 1RM.

Metcon.

3rft
100 double unders
5 hang clean 80/50kg

Strength.

Deadlift. Heavy 5 rep. Add 5-10kg from 4th April.

Intervals.

4 rds.

30sec AAB Cal
30sec rest
30sec SDLHP 45/30kg
30sec rest
30sec Push press 45/30kg
30sec rest

Metcon.

Teams of 2. 25min Amrap.

1.5 mile/ 1 mile AAB
50 toes to bar
75 wall ball 10’/9′ 9/6kg
50 box jump overs 24/20

Strength.

4 sets of

8 back squat @70%

2 weighted strict pull up + 3 strict chest to bar + 4 strict pull up

Metcon.

75 burpees. Omem 5 power cleans 52.5/35kg
Begin workout with 5 power cleans.

Strength.

Strict press 3 x 5 @70%

Metcon.

17min Amrap.

5 strict handstand push up
10 chest to bar
20 air squat

Lift.

High hang snatch. Build to 1RM.

Metcon.

10min ladder.

3 Kettlebell snatch (left) 24/16kg
3 Kettlebell snatch (right)
12 double unders
6 Kettlebell snatch (left)
6 Kettlebell snatch (right)
24 double unders.

Kettlebell snatch. Add 3 reps each rd.
Double unders. Add 12 reps each rd.

Strength.

Deadlift 1 x 5 @90% of 5RM from last week.

Metcon.

21-15-9

Power clean 70/45kg
Box jump 30/24