WOD – Thursday 16/08/18
A. E3MOM for 15mins
Deadlifts x5 @ 75-80%
B. For Time:
30/25 cal AB
20 Burpees
10 Ring Muscle Ups*
7min time cap
*scaling options ring pull ups, Ring Dips, Ring rows
WOD – Wednesday 15/08/18
A. E3MOM for 15mins
Strict Press x4 @ 80-85%
B. In Pairs For Time:
120 Wall Balls 9/7
100 cal Row
80 Wall Balls
60 cal Row
40 Wall Balls
20 cal Row
25min cap
EXTRAS
Every 5 mins for 15mins ME T2B – unbroken set or until you come off the bar. (3 sets)
WOD – Tuesday 14/08/18
A.
E3MOM for 15mins
Back Squats x5 @ 75-80%
B.
8min AMRAP
30 DB Snatches 22.5/15 (Alternating)
15 Burpee Box Jumps 24/20
WOD – Monday 13/08/18
A. E3MOM for 15 min
1x Power Clean, 1x Hang Squat Clean, 1x Split Jerk
A. For Time
21 GTOH 60/40
200m run
15 GTOH
300m run
9 GTOH
400m run
12min Cap
WOD – Friday 09/08/18
A. 15mins to establish a heavy
1x Front Squat
B. In Pairs complete
42-30-18
OHS 50/35 (Shared)
Double Unders (each – athlete 1 completes 42, then athlete 2 42 before moving to 30 shared OHS Squats etc..)
Score = Time
WOD – 09/08/18
A. E3MOM for 15mins
3 x Chin Ups (add weight if possible)
B. For Time:
3 rounds for time:
21 Cal Row
*15 HSPU
*9 Pull Ups
*plates/Box HSPU/Box Press Up/bands
WOD – Wednesday 08/08/18
A. Warm up & Rope Climb practice
B.
30min Amrap
300m Run
25 Wall Balls 9/7
2 Rope Climbs
WOD – Tuesday 07/08/18
A.
E3MOM 1 Clean + 1 Hang Clean @80-90%
B.
12Min AMRAP of:
6 Squat Cleans @60/40kg
6 Hang Squat Cleans @60/40kg
6 Over Bar Burpees
12 T2B
WOD – Monday 06/08/18
A.
E3MOM 4×6 Strict Press @75%
B.
2 minute Max Effort Row for Calories
2 minutes Rest
2 minutes ME Thrusters @50/35kg
2 minutes Rest
2 minute ME Box Jumps @24/20″
2 minutes Rest
2 minute ME Assault Bike for Calories
2 minutes Rest
2 minute ME Down Ups
Score = Reps
WOD – Friday 03/08/18
A. E3MOM:
5×3 Back Squats @ 70-80% with a 3 seconds pause at the bottom
B.
100 Double Unders
10-1
DB Power Cleans 22.5/15
1-10
Burpees over DB
100 Double Unders