WOD – Tuesday 18/09/18
A.
E3MOM for 15mins
Push Press x5 @ 75-80%
B.
3 rounds of:
3mins on 3mins off
12 Thrusters 60/40
15 T2B
ME Cal Row
WOD – Tuesday 18/09/18
E3MOM for 15mins
Push Press x5 @ 75-80%
3 rounds of:
3mins on 3mins off
15 Thrusters 60/40
15 T2B
ME Cal Row
WOD – Tuesday 18/09/18
A.
E3MOM for 15mins
Push Press x5 @ 75-80%
B.
3 rounds of:
3mins on 3mins off
15 Thrusters 60/40
15 T2B
ME Cal Row
WOD – Monday 17/09/18
A.
18mins to find a heavy
Back Squat x1
Suggested warm up:
8reps @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100%
1 @ +2-5%
B.
For Time:
27-21-15-9
KB Swings 24/16
Box Overs 24/20
10min Time Cap
WOD – Friday 14/09/18
A.
E3MOM for 15mins
OHS x4 @ 75-80%
B.
For time:
30/25Cal AIrBike
20 Alternating Front Rack Lunges 22.5/15
10 Squat Cleans 70/45
WOD – Thursday 13/09/18
A.
E3MOM for 15min
Deadlifts x5 @ 77.5-82.5%
B.
Opens 13.2
10min Amrap
5 STOH 52.5/35
10 Deadlift
15 Box Jumps 24/20
WOD – Wednesday 12/09/18
A.
E2MOM for 16mins
0-2 Ring Dips x4-6 (add load)
2-4 Strict Pull Ups x4-6 (add load)
B.
In Teams of 3 complete:
15x 200m Sandbag Carries
90 Pull Ups
120 HR push Ups
300 Synchro Air Squats (2 people at a time)
Movements must be completed in the prescribed order and athletes alternate
Sandbag carries ie 1,2,3,1,2,3 etc…..
Time Cap 25mins
WOD – Tuesday 11/09/18
A.
E3MOM for 12mins (build to a heavy set)
Power Cleans x5 (TNG)
B.
3mins on 3mins off x3
40 Wall Balls 9/7
Max Reps Target Burpees
WOD – Monday 10/09/18
A.
E3MOM for 15min
Back Squat x3 @ 87.5-92.5%
B.
In Pairs for time
4000m Row (200m intervals)
WOD – Friday 07/09/18
In Pairs For Time:
100cal Row
80 DB Snatch 22.5/15
60 Burpee Box Overs 24/20
40 Pull Ups
60 Burpee Box Overs
80 DB Snatch
100 Cal Row