WOD – Friday 19/08/16
A.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds
B.
800m Run
50 Box Jumps 24/20
600m Run
35 Box Jumps
400m run
20 Box Box Jumps
200m Run
WOD – Thursday 18/08/16
A.
Take 15 minutes to build to a 1RM Strict Shoulder Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Snatch 60/40
10 Pull-Ups
15 Push-Ups (HR)
WOD – Wednesday 17/08/16
A.
Back Squat 6-6-6
Then
Front Squat 2-2-2
(Front squat should be the same weight as your Back Squat)
Rest 3mins between sets
B.
Four rounds for time of:
50 DUs/25 attempts/100 singles
15 KB Swing 32/24
10 Toes to Bar/High Knees
12min Time Cap
WOD – Tuesday 16/08/16
EMOM for 12 minutes of:
1min 1-5 Muscle ups/ 7-10 C2B/ 10-15 pulls ups
2min handstand walks or 2-4 wall walks or handstand holds
& repeat for 12 mins
B.
Against a 3 minute running clock, complete:
400m Row
Wall Balls x Max reps
Rest 3 minutes
Repeat for a total of three sets.
Score = total number of Wall Balls over 3 rounds
WOD – Monday 15/08/16
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + Jerk
Build over the 8 sets.
B.
Every minute, on the minute, for 15 minutes:
2 Clean or Power Clean 80-85% of 1RM
6 BOBs
*if not finishing the minute, lower the number of Burpees, so who have at least 15 seconds between sets.
WOD – Friday 12/08/16
A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 2-3 minutes
B.
For time:
Row 1000 Meters
25 Thrusters 42.5/30
25 Toes to Bar
100 DUs
25 Toes to Bar
25 Thrusters
WOD – Thursday 1108/16
A.
Five sets of:
Bench Press x 5 reps @ 20X1
B.
3 Rounds of:
10 OH Stepping Lunge 50/35
200m run
20 Wall Balls unbroken (if you break 3 Burpees)
WOD – Wednesday 10/08/16
A.
8 min AMRAP of:
8 Strict HSPU or L-Seated Dumbbell Presses
8 Strict Supinated Grip Pull-Ups
Rest 4 minutes, then…
B.
6 min AMRAP of:
15 Ring Push Ups
15 Box Jump-Overs 24/20
Rest 4 minutes, and then…
C.
Complete as many calories as possible in 4 minutes of:
Concept 2 Rower
WOD – Tuesday 09/08/16
A.
Every two minutes, for 12 minutes (6 sets) of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build over the course of the 6 sets to a heavy set
B.
In teams of two, partners alternate complete sets to complete 4 sets each of:
5 OHS 60/40
15 KB Swings 32/24 kg
30 DUs
WOD – Monday 08/08/16
A.
Every 3min for 15mins
Front Squat x 2
A1.
15:00-18:00
ME Back Squat with the weight of (A)
B.
For time of:
600m Run
150 Air Squats
600m Run