Strength

Front Squat/Back Squat

On the 2min30sec x 4 Sets

Set 1 - 2 Front Squats
Set 2 - 3 Back Squats

@ 88% of Front Squat 1 Rep Max

WOD

Strength

Bench Press

5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

Super Set w/ 10 GHD Sit Ups or 10 Abmat Sit Ups

WOD

Partner WOD

The Running 50's

Teams of 2

Run 200m together
Split 50 Box Step Ups (24/20)
Run 200m together
Split 50 American Kettlebell Swings (53/35)
Run 200m together

Skill

Pulling Gymnastics

On The Minute x 10 - 5 Sets, Capacity Builder

Minute 1 - 40 Double Unders
Minute 2 - 6 Chest To Bar Pull UPs

WOD

Active Recovery WOD

25mins for Quality

15 American Kettlebell Swings LITE
30 Flutter Kicks
200m Row
15 empty barbell Bicep Curls (supinated)

Skill

Snatch/Snatch Drop

1. Snatch Drop/Balance

3 x 3 building from 30% to 50% for quality

2. Build to a heavy Squat Snatch over 20mins

WOD

Strength

Front Squat/Back Squat

On The 2min x 6 rounds

@ 85% of Front Squat 1RM

Set 1 - 2 Front Squats
Set 2 - 4 Back Squats

WOD

The 300

Athlete of the Month

Jason Scott

 

Strength

Strict Press

5 @ 60
5 @ 65
3 @70
3 @ 75
1 @85

Super Set with 30sec Handstand hold or 2 Wall Walks or Handstand Walk

WOD

Teams of 2

AMRAP 25

Run 400m (200/200, relay style)
1 Rope Climb each (or 2 up downs each)
10 Thrusters each (75/55)
20 American Kettlebell Swings each (35/25)
30 Double Unders each (or 60 singles)