WOD Thursday 23rd April

Strength/skills

Bent over rows 5 5 3 3 3 

Paired with: 

Bicep curls & side lateral raises

EMOM: (to failure with a 20 minute time cap) 

3 Thrusters 

3 Pull Ups

3 Burpees 

WOD Tuesday 21st April

Strength/skill: 

Strict Press

Push Press 

Push Jerk 

& WOD prep. 

WOD: 

"DT" 

WOD Wednesday 22nd April

Strength & Skills

Pushing & Pulling 

Kettlebell Complex 

EMOM: 10 minutes (35 seconds continuous work) 

Manmakers. 

WOD 

10 minute AMRAP

5 x Front Squats 45/60

10 x American KB Swings (20/28)

15 x GTOH (10/20)

WOD Monday 27th April

Strength 

Push Press

EMOM: 10 mins

Wall Balls 

WOD 

400 run

50 deadlifts

50 power cleans 

50 shoulders to over head

50 front squats 

400 run 

WOD Monday 20th April

Strength/Skill: 

Back Squats 

Paired with static ring holds (muscle up progressions) 

EMOM

"Curtis Press" 

1 x Hang Power Clean 

1 x Alternate lunges

1 x Push Press 

WOD Friday 17th April

Strength & Skills 

Floor Press 5 5 3 3 3 

Paired with max ring dips to failure 

WOD 

Team WOD 

WOD Thursday 16th April

Strength/Skills:

Front Squats

5 5 3 3 3

OHS technique 

WOD: 

5 rounds for time 

5 x Power Cleans 

10 x Burpee Box Jumps