WOD – Friday 10/06/16
“Eva”
5 Rounds
800m run
30 KB Swings 32/24
30 Pulls ups
45min Time Cap
Progressions:
3 Rounds same Reps
Or
5 Rounds of:
400m Run
20 KB Swings
20 Pull ups/Ring Rows
WOD – Thursday 09/06/16
A.
Shoulder Press
5-3-1-5-3-1-5-3-1
B.
Three sets of:
Barbell roll outs x 12-15 reps
Rest 30 seconds
Ring Bicep Curls x 12 reps @ 2021
Rest 30 seconds
Band Pull Aparts x 20reps
Rest 30 seconds
WOD – Wednesday 08/06/16
6 sets of ME
Ring Dips
Rest 2 minutes between sets
Note down score for each set
B.
1200m row
Then
21-15-9
BW Deadlift
Box Jump 24/20
15min Time Cap
WOD – Tuesday 07/06/16
6 week 20 rep back squat program. Starting the first week at around 60-65% of your 1 rep max & every week adding 2.5kg-5kg. So by the end of the 6 weeks an increase of a minimum of 15kg on your 20 RM.
Tuesday – 06/06/16
A.
15min to establish a
20x Back Squat (around 65% of 1RM)
B. […]
WOD – Monday 06/06/16
A.
Every 2 minutes for 16mins
2x Hang Power Snatch + Power Snatch
B.
“Isabel”
30x Snatches 61/43
WOD – Friday 03/06/16
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wall Balls 9/7
WOD – Thursday 02/06/16
A.
7 sets of 3 weighted Chin ups
Rest 60 seconds between
15-30 second KB L holds
Rest 90 seconds
B.
3 rounds of:
30 Hollow Rocks
30 back extensions/dish
10-12 Partner hamstring curls
*if not weighted then strict or band
WOD – Wednesday 01/06/16
A.
7 sets of 3reps Front Squats
80%-85% of 1RM
B. 21-15-9
T2B
KB Swings 32/24
KB Lunge
*KB to be held in the front rack position for the lunges.
WOD – Tuesday 31/05/16
A.
Every two minutes for 18minutes of
2x hang power clean + 1 power clean
B.
For time of
Row 1000m
Then
15-12-9
Power Clean 80/60
BOBs
10min Time cap
WOD – Monday 30/05/16
Team “Murph”
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused […]