WOD – Tuesday 09/04/19
“Bad Blood”
5 Rounds:
1 Minute Wallballs (9/7)
1 Minute Push Presses (42.5/30)
1 Minute Calorie Row
1 Minute Rest
WOD – Monday 08/04/19
A.
Power Clean for load: (touch and go)
#1: 3 reps 70%
#2: 3 reps 75%
#3: 3 reps 77.5%
#4: 3 reps 80%
#5: 3 reps 80+
2mins between sets
(Percentages are a guide, find a heavy weight that challenges u for 5 sets)
B.
“Black & Blue)
5 Rounds:
10 Power Cleans (60/40)
10 Burpees
12min cap
WOD – Friday 05/04/19
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30/20 Push Ups
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.” If there is a single attribute that […]
WOD – Thursday 04/03/19
A.
Back Squat for load:
#1: 6 reps @ 65%
#2: 3 reps @ 70%
#3: 6 reps @ 65%
#4: 3 reps @ 75%
#5: 6 reps @ 65%
#6: 3 reps @ 80%
2min between sets
B.
AMRAP 15:
5 Ring Muscle Ups
15 Kettlebell Swings (24/16)
30 AbMat Sit-ups
Scaling option will be shown in class.
WOD – Wednesday 03/03/19
A. E2MOM for 8mins
Shoulder Press for load:
#1: 6 reps 65%
#2: 6 reps 70%
#3: 6 reps 75%
#4: 6 reps 80%
B. “End Game”
AMRAP 18:
60 Double Unders
45 Air Squats
300m Run
15 Push Jerks (60/40)
WOD – Tuesday 02/04/19
AMRAP 4:
21/15 Calorie Row
15 Power Cleans (60/40)
9 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Cleans (50/35)
9 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
21 Calorie Row
15 Power Cleans (40/30)
9 Burpee Box Jump Overs (24/20)
WOD – Monday 01/04/19
A.
Build up to a moderate 3 position Snatch
1x High Hang
1x Hang
1x Floor
B.
21-15-9
Squat Snatch 40/30
Chest to Bar Pull Ups
Scaling Options
Lighter weight/Pull Ups/Ring Rows
WOD – Thursday 28/03/19
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
40 Alternate Lunge
20 AbMat Sit-ups
Scaling Options:
HSPU: Plates/Box/Press Ups
Pull Ups: Bands/Ring Rows
WOD – Wednesday 27/03/19
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (80/60)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (100/70)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (120/80
8 Box Jump Overs (24/20)
WOD – Friday 29/03/19
“Macho Man” – Izzy’s leaving WOD
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (60/40)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks