WOD – Tuesday 11/12/18
A.
Warming up & working on the movements.
B.
15min AMRAP
50 Abmat Sit Ups
400m Run
30 C2B Pull Up
20 Push Press 60/40
Scaling Options:
Pull Ups
Ring Rows
Banded
Different weight choice
WOD – Monday 10/12/18
CLASS:
A. Back Squats
3 Sets of 5 reps
Rest 3 minutes between sets
Working sets, starting at 75%-80% 1RM
B.
‘Freddy Krueger’
21-15-9
KB Swings 32/24
Burpees
EXTRAS:
5 sets of 90 seconds work of
20/14 Cal Row
ME HSPU or DUs – Practice
Rest 30 seconds
WOD – Friday 07/12/18
A – 5 rounds of
Squat Snatch 1, 1 (max 10sec between reps)
2mins between sets
B – Complete as many rounds as possible in 15 minutes of:
• 7 squat snatches
• 14 strict ring dips
Men: 75kg
Women: 50kg
Scaling
This couplet will challenge you with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; […]
WOD – Thursday 06/12/18
A – Handstand Push Ups
10mins practise or
10mins to establish 3RM Defecit
3mins on 3mins off x4
12 HSPU
15 T2B
ME Burpee Box Jumps 24/20
Loads of scaling options when you come to class.
WOD – 05/12/18
Strength/Remedial Work
A – Back Squat
3-2-1-3-2-1
3min between sets
B – 3 rounds of
RFE split Squats x8 each leg
2min rest
Romanian Deadlift 6-8
2min rest
WOD – Tuesday 04/12/18
In Pairs, alternating exercises. When you reach 500m, start going backdown the ladder.
200m Row
200m Run
300m row
300m Run
400m Row
400m Run
500m Row
500m Run
Here is the results back on 5th January 2018
WOD – Monday 03/12/18
CLASS
A.
12min to establish a heavy
1x Push Jerk
B.
DT”
5 ROUNDS FOR TIME:
12 Deadlifts 70/47.5
9 Hang Power Cleans
6 Push Jerks
EXTRAS
100 Cal Assault Bike
*every 10cal, 10 down ups
WOD – Friday 30/11/18
A.
E2MOM for 16min
0-2 Bench Press x4 @ 85%
2-4 Bent Over Row x4 @ 85%
B.
8min Amrap
16 Deadlift 80/55
12 HR Push Ups
8 Ring Dips
WOD – Thursday 29/11/18
Chip Chip Chiperoo
50 Wall Balls 9/7
40 DB Snatches 22.5/15
30 Alternating DB Oh Lunges (R arm)
20 T2B
100 Double Unders
20 T2B
30 Alternating DB Oh Lunges (L arm)
40 DB Snatch
50 Wall Balls
WOD – Wednesday 28/11/18
Strength Day – This is an opportunity to focus on the strength aspect without having to worry about saving yourself for a conditioner. You want to be starting around 90% for your first set for section (A).
Strict Pull Ups (overhand grip) again focus on not starting to light if adding weight or if banded, find […]