Saturday 28th May 2016

Saturday Fun 6 Rounds 5 Back squat 100/70 (80/60,60/40) 1 Yoke walk Then 1000m Row Into 6 Rounds 5 Squat Clean 80/60 (60/40,40/30) 1 OH Walk Then 1000m Row
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Friday 27th May 2016

Warm-up 2 Rounds 10 Cal Air Dyne arms only 10 Dislocates OH Duck walk the green 10 Empty Bar snatch Balance Strength Overhead Squat (5x3) Squat to bench if required Conditioning 150 Double unders (Time) WOD 3 Rounds 21 Calorie Dyne 15 Power Snatch 50/35 (40/25,30/15) 9 Pull up (assisted,supine)
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Thursday 26th May 2016

Warm-up 2 Rounds 10 Dislocates 10 Sec Bar hang 10 Scap push up 10 supine scap retraction Strength Bench Press (4x4) Conditioning 500RR (Time) For time 500m Row 500m Run WOD 3 Rounds for time 500m Run 25 Sit up 15 Power Cleans 60/40 (50/30,40/20)
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Wednesday 25th May 2016

Warm-up 2 Rounds 10 Cal Dyne Walking lunge with dislocate 10 Good Morning 10 Sec Bar hang Strength Deadlift (5x3) Conditioning 4 Rounds 30 Double unders 100m Sprint WOD 10! Deadlift 80/60 (60/40,40/25) Box Jump 24 (18) Cal Row
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Tuesday 24th May 2016

Warm-up 2 Rounds 10 Dislocates 10 Sec Bar Hang 10 Hang Muscle snatch (light) 10 Scap push up Strength Behind head push press (5x3) Conditioning 2km Air dyne (Time) WOD 25 Min Time Cap 5 Rounds for time 10 Pull ups 20 Push ups 30 Sit ups 40 Squats
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