WOD – Friday 30/09/16
A.
Every 2 minutes weighted Chin ups
5-3-1-1-3-5
B.
Every 5 minutes for 3 sets with 5 minutes rest between, complete:
600m Row
40 Wall Balls
Pull ups ME
Score = max pull ups over 3 sets
WOD – Thursday 29/09/16
A.
15 minutes to find a heavy 1 rep
Push Jerk
B.
3 sets of TGU x 2 each side
(Work up to a heavy set)
C.
10x 100m sprints
(Run to give way sign & walk back)
WOD – Wednesday 28/09/16
A.
Every 3 minutes 3 position Clean for 18 minutes (6 sets)
High Hang, Hang, Floor
B.
“Elizabeth”
21-15-9
Power Clean 60/40
Ring Dips
WOD – Tuesday 27/09/16
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(If you achieve 8 reps, you must increase the weight)
Rest 60 seconds
Wall Slides x 5 reps (standing, seated or floor)
Rest 90 seconds
B.
12min AMRAP of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs 20/15
30 DUs
WOD – Monday 26/09/16
A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Strict Pull-Ups x Max Reps
B.
For time:
50/30 Push-Ups
300m Run
30 KB Swings 32/24
300m Run
50/30 Push-Ups
300 Run
30 KB Swings 32/24
300 Meter Run
WOD – Friday 23/09/16
A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
B.
10 min AMRAP of:
10 Power Cleans 70/50
10 BOBs
10 C2B Pull-Ups
WOD – Thursday 22/09/16
A.
Every 2 minutes, for 20 minutes (5 sets) of:
*Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 45 seconds Hollow Holds
*Find a weight you are able to do with good form & at that tempo.
B.
Four rounds for time of:
10 T2B
15 Box Jumps 24/20
20 Lunge steps (total)
WOD – Wednesday 21/09/16
A.
Every three minutes for 18 minutes
OHS x 3
B.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Balls 9/7
WOD – Tuesday 20/09/16
A.
Every 2 minutes for 12 minints
High Hang Power Clean x 3
(Work up to a heavy 3)
B.
In teams of two, alternating each movement, complete ten rounds of:
10 DB Hang Clusters 20/15
10 Burpees
Run 300 Meters
(Partner A performs 10 hang Clusters, Partner B performs 10 burpees, Partner A runs 300 Meters, Partner B performs 10 hang Clusters)
WOD – Monday 19/09/16
A.
Take 20 minutes to build to a 3RM Back Squat
B.
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict HSPU
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict HSPU
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict HSPU