Monday 03/05/14

Bank Holiday WOD @ 11:00

This will be on the board

 

Tuesday 04/05/14

Strength

1A SGDL 5×5

1B Banded Pull Aparts 5×20

MetCon:

EMOM x 20

Power Snatch x 3 (35/20)

OHS x 3

 

Wednesday 05/05/14

Complex A x 3

Strength

1A OHP

1B Chin up x 6-10

MetCon:

AMRAP 3 min

KB Swing x 20

Sit-up x 20

Rest x 1 min

AMRAP x 3 min

Goblet Squat x 10

Pull up x 10

Rest x 1 min

AMRAP x 3 min

Push up

 

Thursday 06/05/14

Complex B x 3

Strength: Front Squat

MetCon:  5 Rounds For Time

Run 200m

DU x 50/40/30/20/10

 

Friday 07/05/14

Med Ball Passes x 25

Caries x 5 min

Strength:

1A Barbell Row 5×5

1B Push up 5xMax

MetCon: 21/15/9

Box Jumps (24/20)

Dead Lifts (50-60% Max)

 

Saturday 08/05/14

11:00 Mobility Class

12:00 Olympic Lifting

13:00 George’s Choice