Monday

Bank Holiday Hero WOD

"Roney"

In memory of Police Service of Northern Ireland Constable Ronan Kerr, 25.

Murdered by the IRA outside his home in Omagh on April 2nd 2011.

Four rounds for time:

200m run

11 thrusters 60/40kg

200m run

11 push press 60/40kg

200m run

11 floor press 60/40kg

 

Tuesday

A)

Back Squat

75% x 5

80% x 5

85% x 5+

 

B)

Pistol Squats

3-5 sets of 10 alternating pistols

 

Scaled option

3-5 sets of 10 goblet squats

C)

Level 1

EMOM 10 mins

3 down ups

5 box jumps

7 SDHP (KB) use a weight that allows you to complete the work in less than 45s

 

Level 2

EMOM 10 mins

odd - 3 power cleans @ 70-75%

even - 5 weighted pull ups (DB between feet)

 

Wednesday

A)

Deadlift

75% x 5

80% x 5

85% x 5+

 

B)

Single leg KB Romanian Deadlift

3 x 10 on each leg

 

C)

Level 1 & 2

“Grace”

For time

30 Clean and Jerk 60/40kg

Scale load appropriately

 

Thursday

A)

Bench press

75% x 5

80% x 5

85% x 5+

 

B)

Floor press

3x10 @ 50% 1RM

 

C)

12 min AMRAP

15 KB swings 24/16kg

10 wall balls 9/7kg

100m run

 

Friday

A)

Press

75% x 5

80% x 5

85% x 5+

 

B)

Behind the neck (snatch grip) strict press

3 x 10 @ 40-50% 1RM

 

C)

3 rounds

400m run

10 toes to bar

30 double unders

 

 

Competitors Class

A)

Catch up on any missed lifts

B)

Every 2 mins until you miss two consecutive lifts

1 snatch

50%, 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, 101%, 103%, 105%

 

C)

3 sets each - head to head, two athletes at a time.  Rest between sets while the next pair(s) go.

2 Rope climb

8 Strict HSPU

40 double unders

 

Saturday

Park WOD

 

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