Monday 24/09/18
A
E3MOM for 15min
5x Front Squats @ 75-80%
B.
In Pairs
15min Amrap
80 Wall Ball 9/7
80 Cal Row
60 WB
60 Cal Row
40 WB
40 Cal Row
WOD – Friday 21/09/18
A.
E2MOM for 12 mins build to a heavy
Hang Squat Snatch x3
B.
7min Amrap
7 Squat Snatch @ 42.5/30
7 BOB’s
7 Pull Ups
WOD – Thursday 20/09/18
A.
E2MOM for 16mins
0-2 Bench Press x6-8 @ 70-75%
3-4 Bent Over Row x6-8 @ 70-75%
B.
For Time
30 Wall Balls 9/7
20 Cal AB
30 Wall Balls
WOD – Wednesday 19/09/18
“Dead Meat” (CompTrain 12/09/18)
For Time
1mile Run, 100 DU, 21 Deadlift @ 110/75
800m Run, 100 DU, 15 Deadlift @ 130/85
400m Run, 100 DU, 9 Deadlift @ 150/95
35min time cap
WOD – Tuesday 18/09/18
A.
E3MOM for 15mins
Push Press x5 @ 75-80%
B.
3 rounds of:
3mins on 3mins off
12 Thrusters 60/40
15 T2B
ME Cal Row
WOD – Tuesday 18/09/18
E3MOM for 15mins
Push Press x5 @ 75-80%
3 rounds of:
3mins on 3mins off
15 Thrusters 60/40
15 T2B
ME Cal Row
WOD – Tuesday 18/09/18
A.
E3MOM for 15mins
Push Press x5 @ 75-80%
B.
3 rounds of:
3mins on 3mins off
15 Thrusters 60/40
15 T2B
ME Cal Row
WOD – Monday 17/09/18
A.
18mins to find a heavy
Back Squat x1
Suggested warm up:
8reps @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100%
1 @ +2-5%
B.
For Time:
27-21-15-9
KB Swings 24/16
Box Overs 24/20
10min Time Cap
WOD – Friday 14/09/18
A.
E3MOM for 15mins
OHS x4 @ 75-80%
B.
For time:
30/25Cal AIrBike
20 Alternating Front Rack Lunges 22.5/15
10 Squat Cleans 70/45
WOD – Thursday 13/09/18
A.
E3MOM for 15min
Deadlifts x5 @ 77.5-82.5%
B.
Opens 13.2
10min Amrap
5 STOH 52.5/35
10 Deadlift
15 Box Jumps 24/20