3 RFT 23/4/18

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3 rounds for time of:
30 Wall Balls
30 Sumo Deadlift High-pulls, 35/25 kg
30 Box Jumps, 24/20 in
30 Push Press, 35/25 kg
30 Row Calories
Rest 2 mins

Scaled
3 rounds for time of:
20 Wall Balls
20 Sumo Deadlift High-pulls, 35/25 kg
20 Box Jumps 20 Push Press, 35/25 kg
20 Row Calories Rest
2 mins

50+
25 min AMRAP
20 Wall Balls
20 KB Sumo Deadlift High-pulls
20 Step Ups
20 Push Press
20 Row/Ski/Bike Calories
Rest 30 secs

Partner WOD 18/04/18

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For time:
80 Deadlifts, 80/55 kg
60 Front Squats, 80/55 kg
80 Toes-to-bars
60 Wall Balls

80 Deadlifts (partner farmers hold w/ 2×24/16kg kettbells)
60 Front Squats, 60/40 kg (partner front rack hold w/ 2×24/16kg kettbells)
80 Toes-to-bars partner (plank hold)
60 Wall Balls (partner squat hold)

Scaled
80 Deadlifts, 60/40 kg
60 Front Squats, 60/40 kg
80 Knees to Elbows
60 Wall Balls

50+
80 KB Sumo Deadlifts
60 Front Squats, 50/30 kg
80 KB Goblet Squats
60 Wall Balls

Short and sweet 28/03/18

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Strength
Overhead Squat 5-5-5-5

Coditioning
For 4 cycles: AMRAP in 4 mins of:
Row, 500 m
10 Burpees
Max Effort Wall Ball

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

 

Hump Day Happy Place 14/03/18

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Strength

Deadlift 10-8-6-4-2

Conditioning
4 rounds, each round for time, of:
20 Wall Balls
15 Hang Power Cleans, 50/35 kg
10 Push Jerks, 50/35 kg
Run, 200 m
Rest 2 mins between each round

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