WOD – Friday 26/07/19
A.
Power Snatch (T&G) for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Build to a heavy set
B.
“Hop Scotch”
5 Rounds:
10 Power Snatches (43/30)
10 Box Jump Overs (24/20)
WOD – Thursday 25/07/19
A.
Back Squat for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
90sec between sets
@ 68% (same as 9’s last week)
B.
20 min Emom
1 -10-15 Wall Balls 14/9
2 – 12/8 Cal Row
3 – 5-10 Devils Press 22.5/15
4 – 12/8 Cal Ass Bike
5 – Rest
WOD – Wednesday 24/07/19
A.
12mins Build to Heavy Set of 3
B.
“Trial Blazer”
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (52.5/37.5)
RX+
3 Rounds:
800 Meter Run
80 Double Unders
15-12-9 Push Jerks 60/40, 70/47.5, 80/55
Scaled
DU – 160 Singles/40 Attempts
Weight as necessary
WOD – Tuesday 23/07/19
A.
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
B.
“Nowhere Fast”
For Time:
50 Power Cleans (70/50)
On the Minute: 5 Toes to Bar
10min time cap
Scaled/Masters
Work @ 55% 1RM
WOD – Monday 22/07/19
SID 19 Qualifier
FOR TIME:
30 SHOULDER TO OVERHEAD
15 BAR BURPEES
30 FRONT SQUATS
15 BAR BURPEES
30 THRUSTERS
15 BAR BURPEES
TIME CAP – 12 MINUTES
1 SECOND PENALTY TO BE ADDED FOR EVERY REP NOT COMPLETED
Men barbell weight 35kg
Women barbell weight 25kg
WOD – Friday 19/07/19
A
Back Squat for load:
#1: 9 reps
#2: 9 reps
#3: 9 reps
#4: 9 reps
90sec between sets
@ 68% 1RM
B.
“Skyscraper”
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (75/52.5)
12/9 Calorie Row
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (61/43)
12/9 Calorie Row
WOD – Thursday 18/07/19
A
12mins build to Heavy Set of 5
B.
6 Rounds:
8 Power Snatches (52.5/37.5)
8 Bar-Facing Burpees
WOD – Wednesday 17/07/19
“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (9/7)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (9/7)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (9/7)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (9/7)
9 Box Jumps (24/20)
200 Meter Run
WOD – Tuesday 16/07/19
A.
E2MOM for 12 mins
0-2 Paused Bench Press x4
2-4 Paused Bent Over Row x6
Pauses
Bench – pause at the bottom for 2sec
B/O Row – pause for 2 sec at belly button
B.
For Time:
2,000 Meter Row
WOD – Tuesday 15/07/19
A.
Build to Heavy Set of 3 Thruster
B.
AMRAP 14:
15 Thrusters (43/30)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Scaling options
Thrusters – Lower weight accordingly
DU – 60 singles, 15 attempts
C2B – lower number, Pull Ups, jumping pull ups