Tuesday 14th May 2019 Skill – Man makers Benchmark WOD “Helen” – 3 rounds for time: 400 meter run 21 American Kettlebell swing 24/16 12 Pull-ups

Monday 13th May 2019 Strength – Gymnastics Midline Conditioning – For total reps: 6 Min AMRAP 9 Deadlift 62.5/45 7 Front Squat 5 Shoulder 2 Overhead Rest 2 Mins 6 Min AMRAP 10 Box Jumps 15 Wall Balls

Saturday 11th May 2019 Conditioning – In teams of 3: Part a) P1 – Deadlift Hold 100/70 P2 – Sumo Deadlift High Pull 42.5/30 P3 – Rest Note: Rotate stations as often as needed to complete 100 SDHP Part b) 50 Synchronised Box Jumps Part c) Run 2000m Note: One team member running at a …

Thursday 9th May 2019 Strength – 10 min EMOM 3 Clean & Jerks Conditioning – 9 Min AMRAP 30 Double Unders 10 Box Jumps 5 Burpees

Wednesday 8th May 2019 Strength – Shoulder Press 3-3-3-3-3 Conditioning – 7 Min AMRAP: 3 Strict Pull Ups 6 Squat Cleans @ 50% of 1RM 9 HSPU Then immediately into a 400 m Sprint for time

Tuesday 7th May 2019 Strength – Pause Front Squats 2-2-2-2-2 Note: 3 second pause at the bottom of an active Front Squat. Conditioning – 5 rounds In 2 mins: Run 200m max burpees in remaining time. Rest 1 min between rounds. Score is total burpees completed.

Monday 6th May 2019 Strength – Snatch Pulls 1-1-1-1-1 Conditioning – 5 Rounds for time: 20 Wall Balls 9/6 5 Overhead Squats 62.5/45

Friday 3rd May 2019 Skill – Gymnastics Kip Conditioning – Benchmark WOD “Jackie” 1000m Row 50 Thrusters 20/15 30 Pull Ups