WOD – Friday 22/07/16
A.
Shoulder Press x 10reps
Rest 60 seconds
Shoulder Press x 5 reps
Rest 90 seconds
B.
In Pairs complete
600m farmers carry
Every 200m complete 30 Goblet Squats each.
WOD – Thursday 21/07/16
A.
Shoulder Press x 10reps
Rest 60 seconds
Shoulder Press x 5 reps
Rest 90 seconds
B.
In Pairs complete
600m farmers carry
Every 200m complete 30 Goblet Squats each.
WOD – Wednesday 20/07/16
A.
Teams of two must complete a total of 3 sets each of:
Row 500 Meters
Then 1 Round of:
5 T2B
10 Box Jumps 24/20
5 T2B
10 Box Jumps
5 T2B
10 Box Jumps
Run 400 Meters
*All teammates start on the row . . . which means teammate B has to wait until teammate A has completed the 500 meter Row […]
WOD – Tuesday 19/07/16
A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Power Clean
(high hang, above knee and then from the floor)
B.
In 12 minutes, complete as many reps as possible of a ascending ladder Hang Power Clean, with approximately 75% of your 1RM Power Clean.
Starting with 1rep you then perform 5 press ups, then 2reps & perform 5 […]
WOD – Monday 18/07/16
A.
Back Squat
Find a heavy
6 -4 -2-6-4-2
B.
21-15-9
Deadlift 50/35
Trusters
BOBs
15min Time Cap
WOD – Friday 15/07/16
30 AMRAP
1 Deadlift 90% 1RM
50m walking lunge
50m sprint
10 BOBs
(lunges to the give way sign & sprint back)
Rest according.
WOD – Thursday 14/07/16
A.
5 rounds of
3-5 rep strict pull ups 1411
Rest 30 seconds
3-5 strict ring dips 1411
Rest 90 seconds
B.
“Jackie”
1000m Row
50 Trusters 20/15
30 Pull ups
WOD – Wednesday 13/07/16
A.
Week 6 of 6
20 rep ack Squat (2.5/5kg heavier than last week)
B.
In Pairs complete the following:
12min ARAMP of:
20 Wall balls 9/7
20 KB Swings 32/24
20 T2B
* Breakdown the reps however you want in your pair.
WOD – Tuesday 12/07/16
A.
Every 2mins for 16 mins (8 sets)
1 Power Clean, 1 Squat Clean, 1 Split Jerk
B.
Every 3 mins for 18 mins (6 sets)
5 power cleans @ 80-85% of 1RM
200m run
10 Burpees
WOD – Monday 11/07/16
A.
OHS – 5-5-5-5-5
B. “Nancy”
5 Rounds of
400m run
15 OHS 42.5/30