WODs

A = endurance Row 1K as fast as can! B = Conditioning 3 Rounds for time 10 stone to shoulder @ 55/43 30 burpees cut off 11

A = Power Push jerk build up to a heavy triple 4 min rest & transition time to B B = Conditioning 5 Rounds for time 12 deadlifts 6 Push jerks Rx = 65% of A cut off 8

A = Volume training EMOM10 odd: 15 toes to bar even: 8 manmakers @ 15/10kg per hand B = Conditioning 3 Rounds for time 20/16 cals assault bike @ > 85/55 RPM 20 DB muscle clean and jerk @ same weight as manmakers cut off 11

A = Power Power snatch build up to a heavy single max time 15 3 min rest & transition time to B B = Conditioning AMRAP 8 8 power snatches @ 60% of A 8 box jumps @ 30/24″

EMOM12 1st: 15 thrusters 2nd: 15 pull ups 3rd: rest

Team 2 WOD Amrap 26 one works the other rests 30 deadlifts @ 80/55 20 handstand push ups 30 ring rows 20 burpee box overs

”Baby” Jackie

4 Rounds for time 8 bar muscle ups 30/23 cals assault bike or 43/33 row rest 30sec cut off 18

6 Rounds for max reps 30sec hang squat cleans @ 50/35 45sec double unders 60sec burpees rest 90sec max time 23

A = Power Push press build up to a heavy triple B = conditioning 4 x Amrap 3 rest 90sec 5 push press @ 70% of A 10 chest to bar pull ups