Well done to April Member of the Month Laura
THE LAURA
Partner WOD
5 Rounds For Time
30 HSPU
40 Deadlift 80/60
50 Pull ups
Category: Daily WOD
Thursday WOD
Strength
Deadlift
1-1-1-1-1
Metcon
3 rounds for time
12 hang power snatch 35/25
14 OHS
16 lateral bar burpee
5:30pm
ROM WOD
Wednesday WOD skills kipping and butterfly pull ups
15min Skills Butterfly and kipping pull ups
or 5 x 5 strict pull up
Metcon
25min AMRAP
400m run
15 pull up
30 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Friday WOD
Metcon
Fight gone bad style
4 rounds 1min per station
Toes to bar
Calorie row
Box jump
Kettlbell swing 24/16
Dumbell ground to overhead 22.5/15kg
Rest 1 minute
Thursday WOD back squats and more
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
18min AMRAP
400m run
30 Double under
*10 wall ball each time DU are broken
5:30pm
ROMWOD/Mobility
Tuesday WOD strict press and more
Strength
Strict press
1-1-1-1-1
Metcon
10 Rounds For Time
50 Double under
3 rope climb
Olympic Lifting
Power clean
1-1-1-1-1
Monday WOD Testing Week
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
Saturday WOD
Outdoor session!!!
Location will be at Captain Burke Park under the Story Bridge 7:30am kick off
WOD is……. Surprise
Friday WOD
Metcon
For time 5 rounds
20 wall ball
20 pull up
20 alt KB clean and jerk 20/12
Thursday WOD
Metcon
Strict press
3×5 40%, 50%, 60%
Metcon
4 rounds for time
20 hang power clean
10 shoulder to overhead
5 wall climb
5:30pm
Mobility/ROM WOD
Wednesday WOD
Strength
Back Squat
3×5 40%, 50%, 60%
Strength
Strict pull up
3 x 5
Metcon
2 Rounds For time
30 thruster 20/15
30 sit up
Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause
Tuesday WOD
Metcon
5 rounds for time
400m run
50 Double under
30 wall ball
20 burpee
Olympic Lifting
Clean
5-5-5-5-5
with 2 sec pause in the catch
