WOD – Tuesday 06/12/16
A.
Take 12 minutes to find a
5 x Hang power clean
B.
“Nicole”
Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
Score = number of pull-ups completed for each round.
WOD – Monday 05/12/16
CLASS
A.
Front Squat
3-3-3-3-3-3
Rest 2-3 mins between sets
B.
EMOM For 16mins
1min – OH alternating lunge 12-16 (Double KB)
2min Rest
3min Romanian Deadlift 4-6 rest -3011
4min Rest
EXTRAS
150/130 Cal Assault Bike for time
WOD – Friday 02/12/16
CLASS
5 Rounds of:
7 Squat Cleans 70/50
14 KB Swings 32/24
21 T2B
EXTRAS
15 mins muscle up practice
Watch video and identify what
stage you’re at.
Muscle up
Spend the last 5 mins practicing
relevant progression
Thoracic Mobility Video
WOD – Friday 02/12/16
5 Rounds of:
7 Squat Cleans 70/50
14 KB Swings 32/24
21 T2B
WOD – Thursday 01/12/16
CLASS
A.
8 minutes to find a
A heavy weighted pull up.
Then straight after the 8 mins
1 set of Strict Pull ups ME
Score = weight x reps
B.
In pairs complete, alternating exercises
4 rounds for time of:
Row 500 meters
10 OHS 70/50
Example: Partner (a) starts the row, as soon as they finish, partner (b) starts the row, whilst (a) […]
WOD – Wednesday 30/11/16
CLASS
A.
Every 3 minutes for 15 mins
Shoulder Press x5 (roughly 70% of 1RM)
30 second L sit Hold.
B.
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30/24
20 one-legged squats, alternating (pistols)
EXTRAS
DU’s (every time you break 3 Burpees)
10-20-30-40-50-40-30-20-10
5-10-15-20-25-20-15-10-5
1-2-3-4-5-4-3-2-1
Rest between Sets
STRENGTH FOUNDATIONS
ROPE CLIMBS (progressive variations) 1-3 reps every 2mins (5sets)
4 sets of
Rope Sled Pulls 20m
Ring […]
WOD – Tuesday 29/11/16
A.
Take 12mins to build up to a comfortable
5 rep Hang squat Snatch
B.
“Isabelle ”
30 x snatches 60/40
WOD – Monday 28/11/16
A.
Front squat 5-5-5-5-5 reps
Rest 2-3mins between sets
B.
Complete as many rounds as possible in 10 minutes of:
10 sumo deadlift high pulls 50/35
10 BOBs
EXTRAS
15 minutes Handstand practise
WOD – Friday 25/11/16
“Kutschbach”
7 rounds for time of:
11 back squats 80/60
10 jerks 60/40
(using only one bar)
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st […]
WOD – Thursday 24/11/16
A.
4 sets of
5 weighted Chin ups
Rest 60 seconds
Strict Pull ups ME
Rest 2mins
Score = weight x reps
B.
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
5 Push-ups
10 Kettlebell Swings 32/24
15 Squats
100 Meter Run
EXTRAS
5 Rounds
1min ME Assault Bike
Rest 3 mins […]