Strength/Skill
Cluster EMOM 12mins
Power Clean into Thruster 60/40
One rep to start – increase by one rep each minute until you cannot complete the last attempted set increase. Then in remaining time, try and maintain last completed rep count. Ok to rest one minute and join in the final 4-5mins, but if you are needing to do that earlier then you have not chosen a good weight.
WOD
6RFT
6 x Floor Presses 35/25
6 x Floor Wipers
60 x DU’s
18min cut off.
Strength/Skill
Clean and Jerk Technique and 15mins to work to 3rm
WOD
5 x HSPU buy in then:
5RFT
100m run
4 x C & J 50/40
8 x Bar Facing Burpees
12 x DU’s
20min cut off
Strength/Skills
20mins to reach 1rm Front Squat
WOD
2 X 7min AMRAPS with 2min rest between
4 x Pull ups
4 x Push Press 40/30
4 x Front Squat
You will have two separate scores for each AMRAP
Strength/Skills
Clean technique then 8 sets of 3 @50-70% 1rm
WOD
21-15-9-6-
Deadlifts 80/60
Box Jumps
The hyphen is a 25m OH MB walking lunge 9/6
18min cut off
Strength/Skills
In pairs or threes, 20mins to reach 1rm Deadlift
WOD
12 min AMRAP (reps) 2.4.6.8.10.12…
Air Squats
Sit ups
KB Swings 24/16
increase by 2 reps each round for the time period. Highest completed set is your score plus any reps into the next set.
Strength/Skill
15mins to reach 1rm Strict Press
WOD
5RFT
6 X T2B
2 X TGU 24/16
400M RUN
15MIN CUT OFF
NO WOD TODAY!
We have a team heading up to Auckland to compete in the HPU comp this Saturday 3 May.
The event will be aired LIVE on TV One from 11:30am.
To follow the team’s progress you can download the ‘sidelineapp’ on your smartphone, this app went live on 1 May, so hopefully is all up and running.
Strength/Skill
Power Clean technique tutorial/refresher then work to:
1rm Power Clean – ensure adequate rest between attempts.
WOD
‘Karen’
15min cut off.
She’s a WOD that people love to hate, but actually love….wall balls, wall balls, wall balls!
Pinch and a punch for the first of the month! May will include lot of strength work to get you feeling ‘at one’ with the barbell and get that technique looking amazing.
Skills Strength
20mins to work to 1rm Back Squat
WOD
12min Barbell Complex AMRAP.
2 x Hang clean
2 x Push Press
2 x Back Rack Lunges (alternating)
Every time barbell touches the ground, 2 x lateral burpees (two footed jump over bar)
Testing Day for April Focus.
5rm Front Squat
400m run
Max Pull ups
Max DU’s
Max Ring Dips
5rm Back Squat