WOD – Friday 23/03/18
A. Every 4 mins for 16 mins
Bench Press x 4
Rest 30 seconds
DB Row 8-10rep each side
B. 3 rounds for time.
800m Run
20 T2B
WOD – Thursday 23/03/18
A. Every 3mins for 15mins
1x Power Snatch
1x Squat Snatch
1x OHS
B.
Within a 8min window complete the following:
3-6-9-12-15-18 etc…
*Power Snatch 60/40
BOBs
Weight options: 50/35, 40/30, 30/25/20
WOD – Wednesday 21/03/18
A. Mobilise/work on c2b/pull ups/ring rows
B. Complete as many rounds as possible in 15 minutes of:
10 C2B Pull-Ups
15 Push-Ups
30 Wall Balls 9/7
WOD – Tuesday 20/03/18
A. Five sets of:
Strict Overhead Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.
B. 4 sets of 300m Row
Rest 3mins
*record each set
WOD – Monday 18/03/18
A.
Six sets of:
Front Squat x 3 reps
Rest 3 minutes
B. Every 3mins for 12mins
20 DB/KB walking Lunges (work up to a heavy set)
C. 3 sets of 1min work, 1 min off
Double Unders
*Record total reps over the 3 sets.
WOD – Friday 16/03/18
In Pairs
100cal Row
80 DB Snatches 22.5/15
60 DB FR Lunges
40 DB Clusters
60 DB FR Lunges
80 DB Snatches
100 cal Row
25min cap
WOD – Thursday 15/03/1
A. Every 3mins for 15mins
Back Squat x 3
B. 3 rounds of…
400m Run
40 Air Squats
20 Press Ups
40 Sit Ups
WOD – Wednesday 14/03/18
A. Bench Press x5
(Rest 2 minutes between sets)
30-20-10
DB Clean and Jerk @ 22.5/15 (alternate every 5 reps)
Over Box Jumps @ 24/20″
T2B
Time Cap 14 mins
WOD – Tuesday 13/03/18
A. E2MOM for 12min
3 Power Cleans @ 70-80% touch and go
B. 12 Minute AMRAP:
10 Shoulder to Overhead @ 60/40kg
6 Over Bar Burpees
10 Hang Power Cleans @ 60/40kg
6 Over Bar Burpees
10 Front Squats @ 60/40kg
6 Over Bar Burpees
WOD – Monday 12/03/18
A.
E3MOM for 15min
2 Push Jerk
B. 15 Minute AMRAP:
15 Down Ups
15 Russian Kettlebell Swings 32/24kg
200m run
15 pull ups
15 Wallballs @ 9/7
Score = Reps