WOD – Friday 28/06/19
“Sicho Mode”
21-15-9:
Row Calories
60-40-20
Double Unders
Directly Into…
21 Hang Squat Clean Thrusters (135/95)
*Women Complete 15-12-9 Machine Calories
WOD – Thursday 27/06/19
A.
Strict Press
E2MOM for 10mins
Strict Press x5
Find a heavy set
B.
Body Armor
3 “Giant Sets”:
9 Romanian Deadlifts*
15 DB Strict Press*
27 Sit-Ups
Rest 2:00 between sets.
* pick a weight that when fresh u can manage unbroken for 15reps
RX + GHD sit ups
WOD – Wednesday 26/06/19
A.
Build to a heavy set of
2x Snatch Balance
2x Overhead Squat
15min window
B.
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (43/30)
* Choose an overhead squat weight that you can complete in 1-2 sets each round.
* If unable to overhead squat, front squats are the next best option.
If unable to run:
* 500 Meter Row
* 28/20 Calorie Assault
WOD – Tuesday 25/06/19
A.
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Set #1 – 50% of 1RM Clean
Set #2 – 55% of 1RM Clean
Sets #3+4+5 – 60% of 1RM Clean
B.
“Water Break”
AMRAP 4:
21 Hang Power Cleans (40/30)
21 Burpees Over Rower
21 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (50/35)
15 Burpees Over Rower
15 Calorie […]
WOD – Monday 24/06/19
A.
E3MOM for 18mins
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
Score is heaviest lift
B.
“Jack Daniels”
For Time:
1,000 Meter Run
50 Thrusters (20/15)
30 Pull-ups
WOD – Friday 21/06/19
“El Nino”
For Time:
1 Mile Run
50 Dumbbell Snatches 22.5/15
400 Meter DB Run 22.5/15
30 Pull-ups
20 Burpee Box Jumps (24/20)
WOD – Thursday 20/06/19
Speed Intervals
30 min Emom
1 – 12/8 Cal Ass Bike
2 – 10-15 DB STOH 22.5/15
3 – 12/8 Cal Row
4 – 10-15 Wall Balls 9/7
5 – Rest
*Done similar back in May but a couple more reps than last time.
WOD – Wednesday 19/06/19
A.
15mins to build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
B.
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 52.5/37.5
Scaled/Masters
Barbell: 40/30
WOD – Tuesday 18/06/19
A.
1 round Max effort Strict Handstand Push Ups
Scaling
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in […]
WOD – Monday 17/06/19
A.
3 Sets of 6 Reps, Every 3mins
Around 70-75% of 1 Rep Max
B.
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row