WOD – Friday 23/01/15
Five sets of: With a 4min window complete the following:
Row 500 Meters
Run 200 meters
Toes to Bar Max Effort
Rest 4mins
WOD – Thursday 22/01/15
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds
B.
Nine Minutes in total of the following:
Three sets for max rounds of:
60 seconds of Hang Power Clean
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
*Find the same weight for all three exercises. The score = weight x total reps.
WOD – Wednesday 21/01/15
A.
In eight sets or less, build to today’s 1-RM Snatch
B.
Four sets for times of:
5 Thruster 60/40
10 KB Swings 32/24
20 DUs
Rest 90 seconds
*time each set
WOD – Tuesday 20/01/15
A.
Four sets of:
Front Squats 3-5 reps
(rest 3mins between sets)
B.
For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups
WOD – Monday 19/01/15
A.
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
B.
Six sets for max reps of:
20 seconds of Kettlebell Swings 24/16
10 seconds of Rest
20 seconds of Burpees
10 seconds […]
WOD – Friday 16/01/15
A.
Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Clean x 5 reps 60/40
5 Thruster x 5 reps 60/40
Burpees x 10 reps
WOD – Thursday 15/01/15 – Coach T Birthday WOD
“Big 30”
30 Reps at 40/30kg of the following for time:
Back Squat
Front Squat
OHS
300m Run
Shoulder Press
Push Press
Push Jerk
300m Run
Hang Power Clean
Hang Power Snatch
300m Run
*35min time cap