Wednesday 1st June 2016     Strength – Hang Cleans 5-3-3-3-1-1   Conditioning – For Time: 100 Double Unders 30 Kettlebell Swings 32/24 30 Box Jumps 30 Ground to Overhead 45/30 100 Double Unders

Tuesday 31st May 2016    Strength – OHS 2-2-2-2     Conditioning – 10 Min AMRAP 5 Push Ups 10 Sit Ups 15 Air Squats   Then:   1 Min ME C&J

Monday 30th May 2016      Strength – 5 Alternating Sets 3×3 Sec Strict Pull ups 3 SA KB Press (3L+3R)     Conditioning – 3 Rounds for time: 400m Run 16 Goblet Lunges (8L/8R) 24/16     Alternative WOD for horrendous weather: 3 Rounds for time: 15 Kettlebell swings 24/16 15 Burpees 30 Lunges (no …

Friday 27th May 2016   Conditioning – 20 Min AMRAP 12 Air Squats 9 Push Press 6 Burpee Box Jumps 18 Min Conversational, then drop the Patea Hammer for the final 2 mins.

Thursday 26th May 2016   Strength – Snatch 3-3-3-3   Conditioning – 21-15-9 reps for time: Pull Ups Wall Balls   6 Min Cut off. This is a sprint

Tuesday 24th May 2016   Strength Back Squat 2-2-2-2   Conditioning  – 3 Rounds for time:   15 Burpees 15 Goblet Squats 50 DU

Monday 23rd May 2016    Strength – Strongman Tabata Tyre Flips   Conditioning – 7 Min AMRAP 7 Power Cleans 80/50 7 Burpees 7 Single Arm KBS 32/24

Saturday 21st May 2016   Conditioning   Part a) – In 2’s (MM/FF)   12 Min AMRAP 400m Sprint 100 Double Unders 40 Pull Ups 40 KBS 32/24   Then;   Part b) 7 Mins to find a collective maximal load:   RX 2 Overhead Squats   Scaled 2 Front Squats   Note: Racks are …