WOD – Wednesday 14/03/18
A. Bench Press x5
(Rest 2 minutes between sets)
30-20-10
DB Clean and Jerk @ 22.5/15 (alternate every 5 reps)
Over Box Jumps @ 24/20″
T2B
Time Cap 14 mins
WOD – Tuesday 13/03/18
A. E2MOM for 12min
3 Power Cleans @ 70-80% touch and go
B. 12 Minute AMRAP:
10 Shoulder to Overhead @ 60/40kg
6 Over Bar Burpees
10 Hang Power Cleans @ 60/40kg
6 Over Bar Burpees
10 Front Squats @ 60/40kg
6 Over Bar Burpees
WOD – Monday 12/03/18
A.
E3MOM for 15min
2 Push Jerk
B. 15 Minute AMRAP:
15 Down Ups
15 Russian Kettlebell Swings 32/24kg
200m run
15 pull ups
15 Wallballs @ 9/7
Score = Reps
WOD – Friday 09/03/18
A.E2MOM for 20min
0-2 Bench Press x5
2-4 Chin Up x5
B. 5 rounds of
200m run
20 DB Snatches
10 T2B
12min time cap
WOD – Thursday 08/03/18
A E3MOM for 12mins
Back squat x6
B. 4 sets of…
3mins work
500m Row
ME KB Swings 32/24
Rest 3 mins
WOD – Wednesday 07/03/18
7min AMRAP
10 STOH 50/35
20 Box Jump 24/20
10min rest
7min AmRap
15 Wall Balls 9/7
30 DU
WOD – Tuesday 06/3/18
A.
10mins to establish a heavy 3rm OHS for today.
B.
For time:
21 Squat Snatch 42.5/30
21 Pull Ups
15 Squat Snatch 50/35
15 C2B
9 Squat Snatch 60/40
9 Muscle Ups
15min cap
WOD – Monday 05/03/18
Opens 18.2 (Open to all members)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 22.5/15 dumbbells
Women use 15/10 dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 and 18.2a
WOD – Tuesday 01/03/18
4 sets of working 4 mins on, rest 4mins of:
15 Burpee Box Jumps 24/20
30 Kettlebell Swings 24/16
ME Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Score = Number if HSPU’s or DB press
WOD – Wednesday 28/02/18
A. Every 3 Minuets for 15mins
Split Jerk x 3
B. In Pairs (You Go I Go)
8 rounds for time of:
Row 500m