WOD – Thursday 27/10/16
A.
Every 2 minutes for 12 minutes
3 weighted strict Pull Up
15-30 second L-Sit hold
B.
21*15*9 reps of:
Back Squat 80/60
*800m run
CLASS:
BARBELL:
WOD – Wednesday 26/10/16
A.
Every 2 minutes for 12 minutes (6 sets)
1x Hang power Snatch
1x Hang squat Snatch
(Work around 65-75% of 1RM Snatch)
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 DUs
15 power snatch 35/25
WOD – Tuesday 25/10/16
A.
Push Press
5-3-1-5-3-1
Rest 2-3mins between sets
B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans 62.5/43
6 STOH 62.5/43
9 Push-Ups
WOD – Monday 24/10/16
A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
B.
Every minute, on the minute, for 12 minutes (4 sets each):
Minute 1 – 8-10 Ring Dips
Minute 2 – 8-10 Toes to Bar
Minute 3 – 15 KB Swings (weight you can […]
WOD – Friday 21/10/16
A.
Take 15 minutes to work up to 85-90% of 1RM Deadlift
Then
B. “Marston”
Complete as many rounds as possible in 20 minutes of:
1 Deadlift 180/130 or Section A
10 T2B
15 BoBs
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to […]
WOD – Thursday 20/10/16
A.
Three sets of:
Alternating Reverse lunges x 4-6 reps each @ 30X0 (heavier than last week)
Rest 30 seconds
Single-Arm Trap 3 Raises x 6-8reps @ 2111 (slightly heavier than last week)
Rest 60 seconds
B.
15-12-9 of:
Thrusters 62.5/43
Box Jumps 30/24
WOD – Wednesday 19/10/16
A.
Take 15-20 minutes and build to today’s 1RM Power Clean
B.
For time:
50/40cal Row
Then
30 Burpees
30 Wall Balls 9/7
30 KBSwings 32/24
30 Wall Balls 9/7
30 Burpees
15min Time Cap
WOD – Tuesday 18/10/16
A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3 @ 20X1
30-45 second Hollow Hold/Rock
If you achieve 3 successful reps, increase the load in the next set.
B.
In pairs 5 rounds each of, alternating exercises.
15 single-arm dumbbell overhead lunges 15/10
15 SDHP 40/30
15 weighted sit-ups 15/10
WOD – Monday 17/10/16
A.
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 5 rep @ Set 1
Rest 3-4 minutes between sets
B.
10min AMRAP of:
“Mary”
5 HSPU
10 Pistol
15 Pull […]
WOD – Friday 14/10/16
A.
Against a 4-minute running clock complete the following:
Run 600 Meters
Wall Balls x Max Reps
Rest 4 minutes
B.
4 MIN AMRAP
10 Box Jumps 24/20
10 Pull-Ups
Rest 4 minutes
C.
4 MIN AMRAP:
10 BoBs
5 Thrusters 50/35
Rest 4 minutes
D.
4 MIN AMRAP
30 Double-Unders
10 Toes to Bar