WOD – Friday 11/11/16
5 rounds for time of:
1 rope climb
12 T2B
1 rope climb
12 DB squat cleans 20/15
WOD – Thursday 10/11/16
A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
B. In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 3 Bar Muscle ups/6 C2B/12 pull-ups
*Load with approximately 65-70% of today’s heavy triple from part A.
WOD – Wednesday 09/11/16
A.
Take 12-15 minutes to find a heavy
1 rep Squat Clean
B.
15-12-9-6-3 Power Clean 80/60
50-40-30-20-10 Press ups
15min Time Cap
WOD – Tuesday 08/11/16
A.
Every 3 minutes, for 15 minutes (6 sets)
Shoulder Press x 3-5 reps @ 20X1
*if you make 5 reps, increase the load until you establish a strong 3-RM
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters 50/35
15 BOBs
30 DUs
WOD – Monday 07/11/16
A.
Front Squat
7-7-7-7
Rest 3mins between sets
(Set 1 should be your working set – do not start to low)
B.
In Pairs complete the following:
1000m row
50 wall balls
50 box jumps
750m row
35 wall balls
35 box jumps
500m row
25 wall balls
25 box jumps
WOD – Friday 04/11/16
For time:
800 Meter Run
20 GTOH 60/40
30 Ring Dips
800 Meter Run
30 Ring Dips
20 GTOH 60/40
800 Meter Run
WOD – Thursday 03/11/16
A.
Tabata squats then…
Max reps of muscle-ups in 4 minutes or C2B or Pull ups or Ring Rows
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after […]
WOD – Wednesday 02/11/16
A.
Every 3 mins for 15 minutes
2x Push Press (around 85-90% of 1RM from set 1 onwards)
1x Split Jerk
B.
8min AMRAP
20 Press Ups
30 KB Swings 24/16
40 Abmat Sit ups
50 DUs
WOD – Tuesday 01/11/16
A.
Every 3 minutes for 15 minutes
2x Hang Snatch
2x OHS
B.
30 Cal Assault Bike
20 Power Snatch 50/35
30 OHS 50/35
WOD – Monday 31/10/16
A.
Every 2 minutes, for 12 minutes (6sets) of:
Front Squat x 2 reps @ 30X1
B.
2 Rounds of:
Run 400m
30 DB/KB squat cleans 20/15
30 burpees