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 […]
WOD – Tuesday 27/11/18
A.
E3MOM for 12min
Push Jerk x3 @ 85-90%
B.
In Pairs for time
1km Row
30 STOH @ 60/40
400m KB run 24/16 each side
750m Row
20 STOH @ 80/55 (or 70-75% of 1RM)
400m KB suitcase carry24/16
500m row
10 STOH @ 100/70 (or 85-90% of 1RM)
400m Sandbag carry
25min cap
WOD – Monday 26/11/18
A.
E2MOm for 12mins
Hang Squat Clean x3 (build to a heavy set)
B.
21 Front Squats 40/30
21 BOBs
15 Front Squats 60/40
15 Burpee Box Jumps 24/20
9 Front Squats 80/50
9 Burpee Box Overs 24/20
10 time cap
WOD – Friday 23/11/18
A.
E2MOM for 12mins
Strict Press x4 @ 85%
B.
EMOM for 24mins
12-15 Thrusters 42.5/30
Row 21-16/16-13
Rest
Sdhp 12-15 42.5/30
BOBs
Rest
WOD – Thursday 22/11/18
A. 10mins to find a heavy
OHS x3
B. 21-15-9 reps for time of:
OHS 60/40
Box Jumps 30/24
Scaling Options:
Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.
Intermediate Option
21-15-9 reps for time of:
Overhead squats
Box jumps
Men: 40-52.5 kg OHS, 30 box
Women: 30-35kg OHS, 24 box
Beginner Option
21-15-9 or […]
WOD – Wednesday 21/10/18
1 Mile Run
10 Bar Muscle Ups
800m Run
7 Bar Muscle Ups
400m Run
4 Bar Muscle Up
Scaling Options:
C2B 20/14/8 Reps
PU 30/20/10 Reps
Bands/jumping pull ups or shorter distance
WOD – Tuesday 20/11/18
A.
E2MOM for 12mins
Power Clean x2 (TnG, build to a heavy set)
B.
30 Wall Balls 9/7
21 Hang Power Clean 40/30
30 Wall Balls
15 Hang Power Clean 60/40
30 Wall Balls
9 Hang Power Clean 80/50