WOD – Tuesday 02/10/18
A.
E3MOM for 15min
Push Press x 1 @ 95+%
B.
10-20-30
DB Alternating Hang Clean and Jerk 22.5/15
Cal Row
WOD – Monday 01/10/18
A.
E3MOM for 15min
Front Squats x3 @ 85-90%
B.
10min Amrap
8 T2B
8 BOB
8 Back Rack Alternate Lunges 50/35
WOD – Friday 28/09/18
A.
E3MOM for 15min
Push Press x3 @ 85-90%
B.
For Time
21 Squat Cleans 70/45
21 T2B
15 Thrusters
15 Pull Ups
9 Clusters
9 C2B
20min Time Cap
*All movements scalable to suit all abilities
WOD – Thursday 27/09/18
A.
E3MOM for 12mins
Deadlift x6 @ 75%
B.
For Time
30 DB Snatch @ 22.5/15
10 Burpee Box Overs
20 DB Snatch
10 Burpee Box Overs
10 DB Snatch
10 Burpee Box Overs
10min Time cap
WOD – Wednesday 26/09/18
A.
E2MOM for 16mins
0-2 Max Effort Unbroken Strict Ring Dips
2-4 Max Effort Unbroken Strict Chin Ups
B.
6 rounds for time
200m Run (1min rest between rounds)
WOD – Tuesday 25/09/18
E2MOM for 32mins (4 rounds)
0-2 2-5 Rope Climbs
Max Effort Cal AB
2-4 Rest
4-6 10-20 HSPU
Max Effort DU
6-8 Rest
Monday 24/09/18
A
E3MOM for 15min
5x Front Squats @ 75-80%
B.
In Pairs
15min Amrap
80 Wall Ball 9/7
80 Cal Row
60 WB
60 Cal Row
40 WB
40 Cal Row
WOD – Friday 21/09/18
A.
E2MOM for 12 mins build to a heavy
Hang Squat Snatch x3
B.
7min Amrap
7 Squat Snatch @ 42.5/30
7 BOB’s
7 Pull Ups
WOD – Thursday 20/09/18
A.
E2MOM for 16mins
0-2 Bench Press x6-8 @ 70-75%
3-4 Bent Over Row x6-8 @ 70-75%
B.
For Time
30 Wall Balls 9/7
20 Cal AB
30 Wall Balls
WOD – Wednesday 19/09/18
“Dead Meat” (CompTrain 12/09/18)
For Time
1mile Run, 100 DU, 21 Deadlift @ 110/75
800m Run, 100 DU, 15 Deadlift @ 130/85
400m Run, 100 DU, 9 Deadlift @ 150/95
35min time cap