WOD – Tuesday 27/02/18
A. 10mins to establish a 1RM Chin Up
*last week pull up.
B. 8min AMRAP
30 double-unders
20 push-ups
10 power cleans 60/40
WOD – Monday 26/02/18
Five 3-minute rounds of:
10 front squats 80/55 (from Floor)
10 box jumps 36/30
Row for max calories
Rest 3 minutes between rounds
WOD – Friday 23/02/18
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Down Ups
Wall Balls 9/7
Burpees
Double Unders
Rest 8mins between sets & perform 2 sets.
*Record reps for each exercise.
WOD – Thursday 22/02/18
A. 10mins to establish a one rep pull up.
B. 3 sets of 400m Row
3mins rest between sets
*Record all 3 sets.
WOD – Wednesday 21/02/18
A. E2MOM for 16min
Min 0-2 – Bench Press x6 (3010 tempo)
Min 2-4 – Bent Over BB Row x6 (3011 tempo)
B. In Pairs for Time: you go I go
10 rounds (5rounds each)
200m run
10 T2B
WOD – Tuesday 20/02/18
A. E2MOM for 12min
5x Squat Clean @ 75% 1RM
B. 7min Amrap
20 KB Swings 32/24
15 Box Overs 24/20
10 KB Goblet Squats 32/24
WOD – Monday 19/02/18
Opens Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Masters (Masters Men 55-59, Masters […]
WOD – Friday 16/02/18
CLASS
Opens 16.4/17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102/70
55 wall-balls 9/6
55-calorie row
55 handstand push-ups
Masters 55+
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 84/55
55 wall-balls 9/6
55-calorie row
55 push presses, 43/30
EXTRAS
Bent Over Barbell Row
6 Sets of 6-8 Reps
*Aim for a 90 degree angle at the hip […]
WOD – Thursday 15/02/18
CLASS
A. Strict Chin Ups
3-3-3-3-3
2min between sets
*same as structure as last week but chin ups. See if you can increase the weight from last week.
B.
For time:
40/30 Calories of Assault Bike
30 Burpees
20 C2B
EXTRAS
Front squat 10-10-10-10-10 reps
Scaling
Athletes at all skill levels can perform 10-rep lifts. Experienced athletes can go as heavy as possible, while newer athletes can use […]
Valentines WOD – Wednesday 14/02/18
In Pairs complete the following…
100 DUs
50 Russian KB Swings 32/24 kg
40 Sit Ups linked
30 Ring Dips
10 Bar Muscle-Ups
800 Meter Run (together)
10 Bar Muscle-Ups
30 Ring Dips
40 Sit Ups linked
50 Russian KB Swings
100 DUs
EXTRAS
For time
20 clean and jerks 40/30
20 clean and jerks 60/40
20 clean and jerks 80/50
20 clean and jerks 100/60
*Scale weight appropriately. Lifts should finish at […]