WOD – Friday 08/07/16
A.
Six sets of:
Deadlift
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 2 reps
B.
Opens Workout 11.2
15min AMRAP
9 Deadlifts 70/45
12 Push ups (HR)
15 Box Jumps 24/20
A.
Six sets of:
Deadlift
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 2 reps
B.
Opens Workout 11.2
15min AMRAP
9 Deadlifts 70/45
12 Push ups (HR)
15 Box Jumps 24/20
A.
Bench Press
Set 1 – 10 rep
Set 2 – 8 rep
Set 3 – 6 rep
Set 4 – 4 rep
Set 2 – 2 rep
Set 6 – 10 rep
Rest 2mins between sets
B.
5x 400m runs
Rest exactly 2mins between sets
Note down total times, including rest
A.
Every 2 minutes for 16 mins of
1x Hang Squat Clean (75-80% of 1RM Clean)
2x Front Squat
B.
15-12-9
Hang Squat Cleans 70/50
BOBs
A.
Every 2 minutes for 16 mins of
1x Hang Squat Clean (75-80% of 1RM Clean)
2x Front Squat
B.
15-12-9
Hang Squat Cleans 70/50
BOBs
A.
6 sets of:
3x Push Press + 1 Spilt Jerk
Rest 2-3mins between sets
B.
In teams of two complete a 12min AMRAP, relay fashion of:
10 Pull Ups
15 Wall Balls 9/7
30 DU’s
A.
Week 5 of 6
*20 rep Back Squat (2.5kg more than last week)
B.
200m KB carry 32/24
21-15-9
KB swings
Goblet Squat
200m KB carry
*only one KB on the run
* in the warm up to your 20 rep Back Squat find a heavy 5 & 3 beforehand.
A.
Four sets of:
Against a 4 minute running clock, complete:
500m Row
25 KB Swings 32/24 kg
DU for Max Reps
Rest 4 minutes between sets
B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Hanging L Holds x 20-30 seconds
Rest 60 seconds
In teams of two (with one person working at a time)
50 Power Cleans 60/40
800m Run (400m run each)
50 Front Squats 60/40
800m Run
50 STOH 60/40
800 Meter Run
*You can not start reps until both have completed the run.
A.
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
B.
1000m Row
then
10-9-8-7-6-5-4-3-2-1 of:
T2B
Pull ups
A.
Every 2 minutes for 16 minutes
2 x Pause Squat Snatches (pause 2 seconds in the hang position)
B.
3 Rounds of:
10 Hang Power Snatch 60/40
20 Box Jump 24/20
30 Wall Balls 9/7