WOD – Tuesday 13/11/18
A.
E3MOM for 18mins (build to a heavy set)
Power Snatch, Hang Power Snatch
B.
21-15-9
Hang Power Snatch 50/35
T2B
WOD – Monday 12/11/18
A.
E3MOM for 15min
Back Squat x5 @ 80-85%
B.
9min Amrap
20 Wall Balls 9/7
5 Burpee Box Jump 24/20
15/12 Cal Row
5 Burpee Box Jump 24/20
WOD – Friday 08/11/18
A – E3MOM for 12mins
Split Jerk x3 @ 80%
B – E3MOM for 12mins
Strict Press x6 @ 75%
C – For time
40/30 cal AB
25 Target Burpees
20 KB Swings 32/24
WOD – Thursday 08/11/18w
A – E3MOM for 12mins
Back Squats x7 @ 75%
B – For time
21 T2B
30 Front Rack Alt Lunges 35/25
15 Pull Ups
20 FR Alt Lunges 50/35
9 C2B
10 FR Alt Lunges 65/45
WOD – Wednesday 07/11/18
In Pairs for time:
42 Syncro DB Snatch 22.5/15
42 Burpee Box Jumps
200 DU
30 Syncro DB Snatch
30 Burp Box Jumps
150 DU
18 Syncro DB Snatch
18 Burpee Box Jump
100 DU
WOD – Tuesday 06/11/18
A – Strict Gymnastics
E2MOM for 12mins
0-2 Max Pull Ups
2-4 Max Ring Dips
B – 2mins on 2min off x5
30 Wall Balls 9/7
ME cal Row until Reach 90/70cal
Score = time to complete 90/70 or total cals after 5 rounds
Scaling Options:
Less reps/less weight
WOD – Monday 05/11/18
A – E3MOM for 18 mins
Hang Clean, Clean, Push Jerk @ 80% 1rm C&J
B – 6min Amrap
2,4,6,8,10,12 etc………
Hang Clean 50/35
Push Jerk
WOD – Friday 02/11/18
A.
Every 3mins for 12mins
Strict HSPU x3 or progression*
B.
12min AMRAP
40 Double Under
30 Wall Ball 9/7
20 Deadlift 100/65
10 HSPU
*Plates/Handstand Holds/Box Press/Wall walks/Press Up.
(Deficit if strict is easily managed)
WOD – Thursday 01/11/18
A.
E3MOM for 12min
Back Rack Reverse Lunge x8 (4 each Leg, Alternating) From Rig
B.
15-12-9
DB Front Rack Squats 22.5/15
Burpees Over DB
C2B
10min time cap
Izzy’s first solo Coaching class done! 👇🏼
WOD – Wednesday 31/10/18
CLASS:
A.
E3MOM for 12mins
Bench Press x10 @ 70%
B.
3 rounds for time
12 T2B
21 KB Swings 24/16
400m run
EXTRAS:
4 sets of prone Bench Rows x6
Rest 2mins
After followed by 100 Banded Tricep Extensions (rest accordingly)