25/05/17 Option 1 Murph ( for all who cant make Saturday !!!) Option 2 Monster Mash 9-6-3 Power Clean Front Squat Push Jek Rest 5 minutes 6 min AMRAP 3 Burpee Box Jump 3 Ring Muscle Ups Rest 5 minutes For Time 20 Cal Row 20 Toes To Bar 400m Run 20 Toes To Bar…
15/05/17
5-5-5 Back Squat
Coastal Clash Masters WOD 2
7 minutes to establish a Heavy Bear Complex
Rest 1 minute
2 min max Double Unders
16/05/17
3-3-3 Deadlift
Coastal Clash Masters WOD 1
8 min Max Distance Row (break EMOM with a burpee- 1 on 1 minute, 2 on 2 minutes etc etc)
17/05/17
5-5-5 Front Squat
For Time: 50-40-30-20-10 Thruster (15/20) AAB Calories Burpees
18/05/17 Option 1 5km row for time Option 2 10 Stations each have a 2 minute time cap. Rest 2 minutes between stations. Score is max reps for each station !!! 1) 250m row 10 Thruster (30/42.5) Max Pull Ups 2) 2 rounds of Cindy (5 Pull Up 10 Press Up 15 Squat) Max Clean and…
19/05/17
5-5-5 Shoulder Press
3 RFT: 9-6-3 Hang Squat Snatch (42.5/60) Box Jump (24/30)
08/05/17
5-5-5 Back Squat (increase by 2.5kg)
Then
10 min AMRAP: 5 Ring Press Up 10 Bumper Plate Burpee 15 Weighted V Sits
