WOD – Friday 04/01/19
5 Rounds of:
1min Wall Balls 9/7
1min Rest
1min KB Swings 24/16
1min Rest
1min Assault Bike for Cal
1min Rest
1min Row for Cal
1min Rest
WOD – Thursday 03/01/19
A.
12mins to find a heavy
Push Press x 10
B.
12min AMRAP
2-4-6-8-10-12 etc
Push Press 52.5/30
T2B
Box Jumps 24/20
WOD – Wednesday 02/01/19
A.
Every 3mins for 15mins
Back Squat x3
B.
Max rounds in 3 minutes of:
• 3 Power cleans, 61/43
• 6 Push-ups
• 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
WOD – Friday 28/12/18
A
Every 3mins for 15mins
Strict Press x3
B.
“Jackie”
1000m Row
50 Thrusters 20/15
30 Pull Ups
WOD – Thursday 27/12/18
A.
15 mins to find a heavy 5 Rep Deadlift.
B.
7 rounds of:
21 Abmat Sit Ups
15 Box Jumps 24/20
9 Deadlifts 85/61
WOD – Friday 21/12/18
A.
Every 3 mins for 12mins
Bulgarian Split Squats x6 each side
B.
“Team Vader”
In Pairs, 6 Rounds, alternating exercises.
24/17 Cal Row
21 Wall Balls 9/7
18 DB Snatches 22.5/15
WOD – Thursday 20/12/18
“Powerpuff”
For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans 80/52.5
800 Meter Run
15 Power Cleans 80/52.5
400 Meter Run
30 Toes to Bar
WOD – Wednesday 19/12/18
A.
Within 15 mins build to a heavy set of 5 rep OHS
B.
“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats 43/30
15 Deadlifts 43/30
WOD – Tuesday 18/12/18
“Dopamine”
5 Rounds, On the 5:00:
60 DU’s
18/15 Calorie Row
200m run
Note down each time completed
This workout takes 25mins to complete & you should have at least 1min rest between sets, if not then changing the Rep range to keep the stimulus of the workout.
WOD – Monday 17/12/18
“Belly Flop”
21-15-9:
Box Jump Overs (24/20)
Power Cleans (52.5/35)
Chest to Bar Pull-ups
Front Squats (52.5/35)
Lateral Barbell Burpees
Push Jerks (52.5/35)
*Pull Ups
Banded/Ring Rows