WODs

AMRAP13 20 single arm DB thrusters @ 20/15kg 15 calories row or 11 calories bike 20 weighted dumbbell overhead sit ups 20/15kg 15 calories row or 11 calories bike

4 Rounds for time 15 Hang squat snatches 40/27kg 75 double unders

For time: 50 box jumps 10 burpees 50 push ups 10 burpees 50 kettlebell swings 24/16kg 10 burpees 50 overhead plate lunges 20/15kg 10 burpees

Nancy ”but worse” 5 Rounds for time 30 calorie bike/ 40 calorie row 15 overhead squats 50/35kg

A = strenght Bent over row 4 x 15 @ RPE 8 B = met-con 4 Rounds for max reps 30sec max reps thrusters 40/27.5kg rest 30sec 30sec max reps burpees over the bar rest 30sec 30sec max hang power cleans 40/27.5kg rest 30sec 30sec max burpees over the bar rest 30sec

4 Rounds for time 10 KB snatches + 10 KB single arm overhead squat – left arm 10 KB snatches + 10 KB single arm overhead squat – right arm 20 diamond push ups cut off 20 No RX weight. Quality of movement is much more important today.

Amrap 18 60 double unders 15 med ball throws 20/14lbs (wall ball minus the target – aim to get about 1 meter higher than the athlete’s reach) 60 double unders 20 ball overhead lunges 20/14lbs

Strength & conditioning A = strength elevated pike push up 5 x 8-12 single arm bent over row 5 x 8 per arm B = conditioning 3 rounds of: 30sec max reps burpees (focus on moving fast) 30sec rest 30sec max reps dumbbell snatches 22.5kg 30sec rest 30sec max reps V ups 30sec rest

30-20-10 one arm DB thrusters 27.5/17.5kg bike or rowing calories cut off t.b.k.

EMOM15 1st: 10-13 stone squats 55/43kg 2nd: 12-15 burpees 3rd: rest