5min Power

Tuesday’s WOD 

1. Power Clean

  • 5min – 1Rm Pull Clean

rest 2min

  • 5min – 1RM Hang Power Clean

rest 2min

  • 5min – 1RM Power Clean

2.  Metcon
AMRAP 15:

  • 9 Deadlifts, 100/70
  • 12 Hand Release Push ups
  • 15 Box Jumps, 24/20″

1RM

1. Snatch

  • 1RM

2.  Metcon

  • 30 OHS, 50/35
  • 30 TTB
  • 20 Power Snatch, 50/35
  • 20 TTB
  • 10 Squat Snatch, 50/35
  • 10 TTB

3. Stretching time

Static work

Friday’s WOD

1.  Metcon

5 RFT:

  • 15 Pull ups
  • 20 KBS, 32/20
  • 25 Wall Balls

2.  Core Work

For time:

Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.

Every time you break, complete 20 Hip Extensions

Pause

Thursday’s WOD

1. Pause O/H Squats

  • 7 x 2 O/H Squat – 3 second pause at the bottom of each rep. 

2.  Metcon

For time:

  • 21 Thrusters, 50/30
  • 800m Run
  • 15 Thrusters,
  • 400m Run
  • 9 Thrusters,
  • 200m Run

Lift up Luke

Wednesday’s WOD 

1.  “Lift up Luke”

AMRAP 5:

  • 4 Power Cleans, 50/40
  • 24 Double unders
  • 10 Pull ups

2.  Barbell 

For time:

  • 15 Front Squats 50/40
  • 15 Jerks
  • 12 Front Squats
  • 12 Jerks
  • 9 Front Squats
  • 9 Jerks

2 mins

Tuesday’s WOD

1. Pulls

  • 8×3 Deadlifts, across

Think ‘power-lifting’, no dropping: off the ground all the way up and back to the ground.

2.  Metcon
ARMAP 10:

  • 5 HSPU
  • 10 Box Jumps, 30/24
  • 100m Run

3.  Rowing

  • Max Calories in 2 minutes
  • rest 2 minutes
  • Max Calories in 2 minutes

4.  Core Work

  • Accumulate 2 mins of L-sit

Open 13.4

1.  Squats

  • 3×8 Back Squats, across

2.  Gymnastic Skills

  • Max distance hand stand walk

3.  Metcon

OPEN 13.4

AMRAP 7 of:

  • 3 CJ, 60/40
  • 3 TTB
  • 6 CJ, 60/40
  • 6 TTB

9, 12, 15… continue up the ascending ladder as far as possible in 7 minutes.