WOD – Monday 19/11/18
A.
E3MOM for 15min
Back Squat x3 @ 85-90%
B.
2min on 2min off x4
20 Target Burpees
ME DU
Score = Total DU
Scaling Options:
10-15 Wall Ball Reps
WOD – Friday 16/11/18
A.
E3MOM for 12min (4 sets)
Deadlift x6
B.
EMOM for 24mins
Down Ups 10-15reps
Row 15-20cal / 10-12cal
Rest
Box Jumps 10-20reps 24/20
Air Bike 10-15cal
Rest
WOD – Thursday 15/11/18
A.
E3MOM for 12mins
Bench Press x8 @ 75%
B.
5 rounds for time
10 Pull Ups
15 Push Ups
20 Sit Ups
200m run
WOD – Wednesday 14/11/18
A.
10mins Handstand/Handstand Walk/Holds Practice*
Create an obstacle course for those adequate at handstand walks
B.
3mins on 3mins off x6
10 HSPU*
15 DB Cleans 22.5/15
20 DB FR Lunges
Max Effort DU
Score = Total DU
*Scaling options – 5/10/15/20kg Plate, Box, Push Ups, number of reps
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