WOD – Thursday 28/12/17
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
WOD – Friday 22/12/17
A.
Three sets of:
Deadlift x 4-6 reps @ 21X1
Rest 2mins between sets
B.
Every 2 minutes, for 30mins (4sets of each):
Station 1 – KB Swings x Max Reps in 1min
Station 2 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 3 – Push-Ups x Max Reps in 1min
Station 4 – Assault Bike ME in 1min
WOD – Thursday 21/12/17
A. Split Jerk
2-2-2-2-2-2
Rest 2-3 mins between sets
B. Bench Press
6-6-6-6
Rest 2mins between sets
WOD – Wednesday 20/12/17
A.
Mobility & working OHS Position.
B.
In Pairs:
1000m Row
30 OHS 60/40
40 T2B
50 BOB’s
40 T2B
30 OHS 60/40
1000m Row
WOD – Tuesday 19/12/17
A – Front Squats
6-6-6-6
2mins between sets
B – 10 min Amrap
15 Pull Ups
10 Box Jumps 30/24
5 Hang Cleans (squat or power) 90/65
WOD – Monday 18/12/17
A – Strict Press
2-2-2-2-2-2
2mins between sets
B – For Time
50cal Row
50 Double Under
50 Wall Ball 9/7
500m Run
WOD – Friday 15/12/17
For time…
50 DU
40 DB Snatch 22.5/15
30 DB OH lung
20 Burpee Box Jumps
800m Run
20 Burpee Box Jumps
30 DB OH Lunge
40 DB Snatch
50 DU
WOD – Thursday 14/12/17
A. Back Squat
1-1-1-1-1-1-1
(Work around 90-95% of 1RM
Throughout all lifts)
B. For time Assault Bike
50/35 Cal
WOD – Thursday 14/12/17
A. Back Squat
1-1-1-1-1-1-1
(Work around 90-95% of 1RM
Throughout all lifts)
B. For time Assault Bike
50/35 Cal