Mon 2nd June
Rowing warmup
Max Deadlift 100% form only .
Otherwise 3-5 rep max .
30 mins
Metcon
Diane 21/15/9
Deadlift / handstand .
RX 100/70 kg. RX – 80/50 kg
6 mins only count reps.
Tue 3rd
WOD A
Max 3 rep bar thrusters
20 mins
Bear amrap 13 mins
60/40 kg. 40/25kg
WOD B
10 k row PB
Wednesday 4th
Gymnastics skill 20 mins
Metcon
5- T 2 bar
3- strict Pull ups
1- Rope climb
3- Ring dips (or m/up )
5- pistols
15 min amrap
Thu 5th
WOD A
20 min find
Max 3 rep hang squat cleans
10 – squat clean
5 – overhead squat
8 mins 59% of yr hang
WOD B
Row 200 m
20 – k/ b swings .
Row 200 m
30- K/b SDHP
Row 200m
40- K/b thrusters
Row 200 m
5 rds
Fri 6th
K/ b
10-Sdhp
10-Swing
10-Thruster
5-5 Row
35 mins
Sat 7th June
Crazy Saturday
12 mins each
Partner WODS & groups of 8-10.
Lunge row k/b.
Wall ball .
Plyo
Mon 9th
Queens birthday WOD 88
88- wall balls 9/6 kg
88- kips ( band )
88 – cal row
88- box jumps. 20/24/30
88- Burpees
88- ring dips bar dips girls
88 – d/ unders
50 mins .
Tue 10th
30 mins
Max 3 back squat
Up Sally 60 / 40. 50/25
Wednesday 11th
Team WOD 4
10 k row
250 m
Rest
10 -K/b
10- Box jump
10- Jump pull up
Thu 12th
WOD A
20 min
Max 2 snatches
Randy
WOD B
Partner 10 k row
Fri 13th WOD
13-wall balls
13-toes to ring / bar
13 – cal row
13-box jumps
13-k/b thrusters 24/16
13-pull ups ( band )
13-push ups ( clap )
13-jump squats
13-k/b swings 24/16
13-ring rows ( M/U )
13-burpee
13- rope climb .( full or partial )
13-k/b SDHP 24/16.
13 mins cap
169 reps count reps.
5 min rest go from where you left off.
Sat 14th
Crazy Saturday
Mon 16th
Gymnastic skills
Pull ups ( kips )
Handstands ( kips )
20 mins
Metcon
K/ bell ladder. 12 mins .
1-1-1 2-2-2. Etc
K/b Sdhp
C&J single k/b
Single arm Thruster
Tue 17th
WOD A
Partner up Start with bar
7 reps of 7 sets bear max weight .
WOD B
Partner 10 k row for time.
Wednesday 18th
Max 2 rep each leg
Front then back lunge .
20 min
Metcon
20 – lunges
5 – burpee each end
15 min total reps.
Thu 19th
WOD A
C&J max 2 reps.
22 mins
3- Power clean
6- Push press
9- Split jerk alternating legs
40/25 kg 8 mins amrap .
WODB
System 7 or 9 row.
Fri 20th
Max 3 rep bench
Max height box jump .
Mobility
Sat 21st
M&M
8 rounds each, 20 seconds work, 10 seconds rest:
4 mins each .
squat
Toes to bar / ring
push-ups
Jump pull up
Burpee
Partial rope climb
Mon 23rd
RX + 80/50 . RX 60/40. RX- 40/25 .
20min to find max 3 rep front squat .
5 Front squat
10. Back squat.
15. Air squats
15 min amrap with partner.
Tue 24th
Max 5 deadlift
22 min
Metcon
5 Deadlift
5 burpee
8 min
Wednesday 25th
Gymnastics.
Thu 26th
Snatch balance
Overhead squat max 3 reps
Fri 27th
Free Friday
Learn something new today 🙂
WOD of your choice
Sat 28th
2 year box anniversary WOD
Mon 30th June
WOD A 30 min to find max 3
3- Strict press
3 – Push press
Add totals for both lifts
Metcon
OMEM 10 reps
push press or jerk
50/35 . 40/25.
WOD B
200 m row
15 box jumps
12 rounds.
