WOD – Tuesday 26/03/19
A. Snatch Complex
On the Minute x 8:
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
*Build to a Moderate Complex
B. “Inner Tube”
25-20-15-10-5:
Power Snatches (35/25)
Toes to Bar
Burpees
WOD – Monday 25/03/19
Opens 19.5
For Time:
33-27-21-15-9
Thrusters (95)
Chest to Bar Pull-ups
20 Minute Time Cap
WOD – Friday 22/03/19
“Run…Balls…Swing”
5 rounds of
3min on 3min off
200m Run
25 Wall Balls 9/7
ME KB Swings 32/24
WOD – Thursday 21/03/19
Goat Day
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Pick two movements you want to practice & use the 20 minute EMOM to get better at them.
WOD – Wednesday 18/03/19
A. Push Press
E3MOM for 12mins
Push Press for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
B. “Double Pitt’s to Chesty”
AMRAP 12:
40 Double Unders
20 Hand Release Push-ups
10 Toes to Bar
WOD – Tuesday 17/03/19
“Megalodon”
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (22.5/15’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds*
Scaled/Masters
12 Box Jumps 24/20
21 DB Front Squats (15/10)
500m Row
WOD – Monday 18/03/19
Opens 19.4
For Total Time:
3 Rounds:
10 Snatches (95/65)
12 Bar-Facing Burpees
Then, Rest 3 Minutes Before Continuing With:
3 Rounds:
10 Bar Muscle-ups
12 Bar-Facing Burpees
*Time Cap: 12 Minutes*
OR
“Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (22.5/15)
27 AbMat Sit-ups
WOD – Friday 15/03/19
A.
12mins to establish a heavy
Bench Press x2
B.
“Devils Skip”
3 rounds For Time:
30 Double Unders
10 Devils Press 22.5/15
WOD – Thursday 14/03/19
Goat Day
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Pick two movements you want to practice & get given the opportunity within the 20 minutes to get better at them.
WOD – Wednesday 13/03/19
A.
Build to Heavy Set of
Back Squat x 5
B.
“Jacklyn”
For Time:
1000 Meter Row
50 Wallballs (9/7)
30 Toes to Bar