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Thu 1st May
McGhee
30 min amrap
5  Deadlifts  125/105
13 Push-ups
9 Box jumps,
Or 10 k row for time.

Fri 2nd
Workshop on bench
Max 3 rep bench
Mobility.

Sat 3rd
Crazy Saturday

Mon 5th
Warm up as the WOD .
Vest optional .
10 strict pull up ( band opt )
20 lunges
30 push ups ( knees only )
40 sit-ups.  ( AB mat )
50 air squats
5 rounds time.

Tue 6th
Gymnastics .
Big warm up .
Vest optional .
2 mins knees to elbow
2 mins rope climbs
2 min box jumps 30/24/ 20
2 min pistols ( band opt )
2 min skin the cat .
3 rds

Wednesday 7th
Kettlebells. 32/24   24/16 .  20/12.  16/8 .
Left / right side 1 rd
5 – clean press
5- squat thrusters
5- k/b swings
5 – k/ b push ups
25 mins amrap

Thu 8th
Snatch balance .
Overhead squat
10 x5 reps
5 min amrap O/H 40/30

Fri 9th
Max fat bar clean & jerk..
Max hack bar deadlift
Max weight farmer walks ( 10 meters )
PB 1000 rower.

Sat 10th
Crazy Saturday

Monday 12th May 
Week of Messed  up girls
Grace & fran = Gran
21 thrusters
21 pull ups
10 C&J
15 thrusters
15 pull ups
10 C&J
9 thrusters
9 pull ups
10 C&J
50/30 .   40 /25.     30/20 .

Tue 13th
2 optional today .
Workout A
Elizabeth
21, 15, 9 repetitions of:
60/43. 50/30 .squat cleans
Ring dips.
Or Workout B
A bit of mixed Helen .
4 rounds not 3
600 m row not 400 run
21 – kettlebell swings. 24/16 .
12 – pull-ups

Wednesday 14th
Cindy & Annie = cannie
5 pull ups
50 D/U
10 push ups
50 ab mats
15 squats
5 pull ups
40 D/U
10 push ups
40 ab mats
15 air squats
Etc

Thu 15th
Jackie & Isabel = Jisabel
1 k row
10 snatches
50 thrusters. ( ouch )
10 snatches
30 pull ups .
10 snatches .
50/30.  40/25.  30/20.

Fri 16th
Gymnastics with Jaze
Or system 7 row
1-  rope  climb.  ( partials)
2- bar muscle ups ( boxes )
3- strict pull ups. ( band )
4- hand stand  push ups or hold,( band , box.)
5- bar or ring dips. ( band )
6- toes to bar ( ring)
30 mins amrap

Sat 17th
Crazy Saturday

Mon 19th May
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 20th

WOD A
Masters qualifier WOD 1-2
Max clean
Then Amanda
M /ups & squat snatch
Reps 9-7-5.   60/40.kg
OR
WOD B
100 Burpees
100 T 2 bar.
100 lunges
100 knee push ups
100 squats

Wednesday 21st
Max 3 rep floor bench .
25 mins .
Masters qualifier WOD
100 pull ups
100 wall balls
10 min cap count reps.

Thu 22nd
WOD A
Max 4 rep thrusters.
20 mins
Five rounds of:
60 kg power clean, 5 reps
60 kg front squat, 10 reps
60 kg jerk, 5 reps
15 mins only count reps .
OR
WOD B
System 7 or 9 on rower.
Count total meters.

Fri 23rd
Free Friday

Sat 24th
Crazy Saturday

Mon 26th
WOD A
10 min to find max 5  of each
5- Strict press
5- Push press
5- Jerk ( split )
Add total all lifts for 5 reps.
5 min amrap shoulder overhead .  40/25
WOD B
Wall ball clean
Box jump
Toes 2 bar
1-1-1-2-2-2-3-3-3 etc
35 mins amrap .

Tue 27th
WOD A
Max squat 3 s
Front 20 min
Back 15 min
Add two totals together .
Tabata squats amrap
WOD B
Row system 4 🙂

Wednesday 28th
WOD A
Barbara vest opt
20- pull ups
30 – push ups
40- toes 2 bar
50- squat
5 rds
WOD B
Mini Barbara
10 – band pull ups
15 – knee push ups
20- ab mat
25 – squats
5 rds.

Thu 29th
WOD A
Partner up
Max 3 reps C&J
20 mins
Grace ladder
40- 5 …50-5… 60-5.. 70-5…80-5..90-5…100-5..
20-5 …25-5.. 30-5… 35-5.. 40-5.. 50-5.. 60-5..
12 min cap. Wesz 10:20
WOD B
5,000 row PB

Fri 30th
Max 3 Turkish get up
20 min amrap
3- Half t/ get up
5- k/ b S D L clean
12 min amrap

Sat 31st
Crazy Saturday