WODS and Latest News

Strength.

Push press 4×3 @75%

Supine ring rows 3×10

Metcon.

7min amrap
3 strict handstand push up
6 toes to bar
12 KB snatch (6 each arm) 24/16kg

At 7min complete 100 double under finisher

Gymnastics

Pistols
Adv: 5 x 5-8 reps each leg (tempo 2020)
Beg: 5 x 5-8 reps each leg, pistol progressions

Intervals

4rds of
30sec AAB cal
30 sec rest
30sec Cal row
30sec rest
30sec Box jump overs 20″
30sec rest

Metcon.

Half Murph

800m run
50 pull up
100 push up
150 air squat
800m run

Metcon.

5min amrap

25 Wall ball 10’/9′ 9/6kg
50 Double unders

Rest 2min. Then

3rds of

12 KB deadlift 2 x 24/16kg
9 KB hang power clean
6 KB jerk
200m run

Then

3rds of

250m row
10 bench press 70/45kg

Lift.

Power snatch 5 x 1.1.1 rest 10 btw reps.

Metcon.

‘Power Amanda’
9-7-5
Muscle up
Power snatch 60/40kg

Strength.

Push press 3RM

Bent row (supinated) 3×10

Intervals

3min amrap
5 chest to bar
10 box jump 24/20

Rest 2min

3min amrap
5 chest to bar
10 box jump 24/20

Gymnastics.

Strict toes to bar.

Metcon.

20min Amrap

400m run
30 thrusters 35/25kg
20 toes to bar
10 target burpee

Strength.

Back squat
4×6 @80% of 1RM

Metcon.

1000m row time trial

Metcon.

In 20min complete
1000m row
50 box jump overs 24/20
500m row
25 axle bar thrusters 60/40kg
250m row

In remaining time Amrap of
Burpee muscle up

Strength.

Deadlift 4 x 1

Metcon. Compare to 8th April

8min Amrap
30 double unders
10 power snatch 45/30kg
30 double unders
10 front rack lunge 45/30kg