WOD – Thursday 18/07/18
A. E3MOM for 15min
5x OHS @ 75-80%
B. 3 rounds of
21 OHS @ 50/35
15 BOB’s
9 Strict Pull Ups
WOD – Wednesday 18/07/18
In Pairs Complete:
42 Deadlifts @ 100/70
42 T2B
1000m Row
30 Deadlifts
30 T2B
750m Row
18 Deadlifts
18T2B
500m Row
WOD – Tuesday 17/07/18
A.
E3MOM for 12min
12x strict Press @60-65%
B.
For Time:
30-20-10
Hang BB Cleans @ 45/30
Push Press @ 45/30
200m Run at end of each round
WOD – Monday 16/07/18
A.
E3MOM:
4×6 Front Squats @ 70-75%
B.
3 Rounds For Time:
12 C2B
24 Wallballs @ 9/7
48 Double Unders
14min cap
WOD – Friday 13/07/18
A.
E3MOM:
5×3 Deadlift @ 85%
B.
For Time:
30-20-10
Deadlift @ 100/70kg
Box Jumps @ 30/24″
Session Focus:
Scale the deadlift weight accordingly, you should choose a weight that you can perform a minimum of 5 unbroken reps from fresh & with good form.
WOD – Thursday 12/07/18
A. E3MOM:
5×5 Strict Press @ 75%
B.
30 Minute AMRAP:
In Teams of 3 Waterfall Style
20/14 Calorie Row
20 Down Ups
20 Air Squats
(1 minute rest after everyone finishes the squats)
WOD – Wednesday 11/07/18
‘Leg Burner’
A.
E3MOM:
4×8 Front Squats @ 70%
B.
E3MOM:
3×20 Alternating Step out Kettlebell Lunges @ 24/16kg in each hand
C.
6 Minute AMRAP:
2,4,6,8,10,12……
Dumbbell Front Squats @ 22.5/15kg
T2B
Score = Reps
WOD – Tuesday 10/07/18
A.
E3MOM:
5×3 Hang Power Snatch @ 80% of 1RM Snatch
B.
21-15-9
DB Hang Power Snatch L Arm @22.5/15
DB Hang Power Snatch R Arm @ 22.5/15
800-400-200
Metre Run
WOD – Monday 09/07/18
A.
15 -20 minutes to work up to a heavy Bench Press
B.
5 Rounds of:
12 Strict Pull-Ups
24 Press Ups
12 Strict Press @ 42.5/30kg
24 Sit Ups
20min Time Cap
Scaling Options:
Lighter weight/Banded Pull Up
Session Focus:
Todays focus is to work on the strict strength that is so important for building a strong foundation and maintaining training longevity.
WOD – Friday 06/07/18
“Now You Can Sandbag The WOD”
In Pairs
800m Sandbag Run 20/15
80 Sand Bag Cleans
80 HR Push Ups
80 Sand Bag Squats
80 T2B
80 Sand Bag Box Step Overs 20”
800m Sand Bag Run
30min time cap