Skill/Strength: EMOM (10min)
• 6 strict pull ups
WOD: 21 – 15 – 9
• Deadlift @ 65% of 1RM
• T2B
• OHS 60/25
Month / June 2015
Friday 26 June 2015
Skill/Strength: 5 sets @ 45sec per set
• Hollow Rock
WOD:
Every 8 min, for 40 min (5 sets) of:
• 800 m run
• 21 Kb swings 24/16
• 12 Strict pull ups
Note times gor each set, and add them for total time score.
Wednesday 23 June 2015
Skill/Strength:
Min1 : 1clean and Jerk 50/30
Min2 : 2 C & J
Min 3 : 3 C & J
Min 4 : 4 C & J
Continue until amount of reps cannot be completed within a minute timeframe.
WOD: for time
50-40-30-20-10
• Weighted box step overs
• DU
• Burpees
• T2B
Monday 22 June 2015
Skill/Strength: 10 min
• Partner Deadlifts
WOD: for time
• 1.4 m run
• 10 Deadlifts @ 70% of 1 RM
• 800m run
• 20 Dumbbell snatches 25/12.5
• 600m run
• 30 Thrusters 40/25
• 400m run
• 40 KB swings 32/16
• 200m run
• 50 DU / 150 SU
Wednesday 10 June 2015
Strength: E2MOM (12 min)
• 5 push press @ 70% of 1RM
WOD: 21-15 – 9
• Hang clean 60/25
• T2B
• OHS 60/ 25
Monday 8 June 2015
Skill/Strength: EMOM (12min)
•10 Goblet squats. 24/16
WOD: 3 Rounds for time
• 50 Kb swings
• 40 Wall balls
• 30 Box jumps
• 20 C2B
• 10 HSPU
Wednesday 3 June 2015
Skill/Strength:
Catch up on any 1RM missed out on
WOD: 25 min AMRAP
• Bear complex 50/ 25
Tuesday 2 June 2015
Skill/Strength: Tabata x3
• Clapping push ups
• Squats
• C2B
WOD:
1-2-3-4-5-6-7-8-9-10 (clean) @ 75% of 1RM
10 -9-8-7-6-5-4-3-2-1 burpee pull ups
Perform
• 1 clean, 10 BPU
• 2 cleans, 9 BPU
….
Monday 1 June 2015
Strength:
Work up to a 1RM Deadlift
WOD: 20 min AMRAP
• 5 Deadlifts @ 65% of 1 RM
•10 strict ring dips
•15 wall balls
CrossFit Helderberg 