WOD – Thursday 26/05/16

By |May 25th, 2016|

A.
Four sets of:
Bench Press x 5
Rest 60 seconds
Single Arm Dumbbell or KB Row x 10 each arm
Rest 90 seconds
B.
Three rounds for time of:
20 KB Swings 24/16
10 Single Arm KB Press (24/16 kg – 5 each arm)
200 Meter Run

WOD – Wednesday 25/05/16

By |May 25th, 2016|

A. 7 x 5 Front Squats (70-75% of your 1RM)
Rest 2 mins between sets

B.

Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD – Tuesday 24/05/16

By |May 23rd, 2016|

A.

12 minutes to find a heavy 1 rep Shoulder Press

Rest 90 seconds then

B

3 sets of:

3 Shoulder Press + 2 Push Press

Rest 2 minutes between sets

C.

8 min AMRAP, In Pairs, alternating rounds

15 Wall Balls 9/7
30 DUs/60 singles/15 Attempts

WOD – Monday 23/05/16

By |May 22nd, 2016|

A.

15 minutes to find a heavy 3 rep Hang Snatch (squat)

B.

Take the weight down by 30% of (a)

*10min AMRAP of:
10 Hang Squat Snatches
10 BOBs
400m Run

*Do not get to fixated on rounds but focus more on good reps & quality of the movement.

WOD – Friday 20/05/16

By |May 19th, 2016|

5 Round of:

10 Deadlifts 120/90
15 Pistols
20 Burpees
30 Box Jumps 24/20

30 minute Time Cap

WOD – Thursday 19/05/16

By |May 18th, 2016|

A.

Every 3 minutes for 18 minutes (6 sets)

20 Front Rack KB lunges (find a heavy 20)

B.
“Grace”

30x Clean & Jerk 61/43

WOD – Wednesday 18/05/16

By |May 17th, 2016|

A.

Practice MU, C2B or Pull ups

B.

30 Calories of Assault Bike

Then 3 rounds of
15 Burpee Box Jump-Overs 24/16
6 Muscle-Ups/ 12 C2B/ 18 Pull ups

Then

800m Run to finish

WOD – Tuesday 17/05/16

By |May 16th, 2016|

A.
Back Squat
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 5 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 5 reps @ 85%
Set 8 – 3 reps @ 90%
Set 9 – 1 rep @ […]

WOD – Monday 16/05/16

By |May 15th, 2016|

A.

Clean & Split Jerk

Sets 1-2 – 60-70% of 1-RM
Sets 3-4 – 70-75%
Sets 5-6 – 75-80%
Sets 7-8 – 80-85%
Rest 90 seconds between sets

B.

Row 500 Meters
100 DUs/200 singles/40 attempts
50 Wall Balls
25 T2B

WOD – Friday 13/05/16

By |May 12th, 2016|

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes between each round.

45min Time Cap

Scaling Options:
a) 3 Rounds same reps
b) 5 Rounds of 10-20-30-40 reps
c) 3 Rounds of 10-20-30-40 reps