Thursday WOD – bring your long sock and ‘A’ game!

Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm

 

Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5

Tuesday WOD 1RM strict press

Strength
strict press
1-1-1-1-1

Super set
ME strict pull up

Metcon
Ladder (add 1 rep to each movement each min)

0-1min
1 Shoulder to overhead 60/40
1 burpee
1-2min
2 Shoulder to overhead 60/40
2 burpee
continue….

Olympic Lifting
Clean and jerk
1-1-1-1-1

Wednesday WOD Push Jerk

Strength
push jerk
3-3-3-3-3

Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee

Finisher
2min MAX effort V-up

Olympic Lifting
OHS
3-3-3-3-3