WOD – Thursday 19/03/15
A.
12 min EMOM of:
Odd: High Hang Squat Snatch x3
Even: Box Jump 30/24 x 6
*people can pair up if a lot in the classs.
B.
10 min AMRAP
7 x KB Swings 32/24kg
7x HSPU
1x Rope Climb
7x Ring Dips
WOD – Wednesday 11/03/15
A. Push press
3-3-3-3-3-3 (75-85% of 1RM)
B. 3 rounds
400m
15x KB Swings 24/16
15 Toes 2 Bar
WOD – Thursday 05/02/15
15 minute amrap (quality of movement not for speed)
6 tuck crunches
12s hollow rock hold
1 rope climb
10 ab roll outs
2 wall walks
B.
For time
1k Row
50 Wall Balls 9/7
WOD – Wednesday 04/02/15
A.
Build up to a heavy spilt jerk
(from the rack)
B.
14 min EMOM
5-7 strict pull ups
5-7 strict ring dips
Mobility- cool down
WOD – Tuesday 03/02/15
Strength
3×5 back squats
Conditioning:
In pairs:
5 min AMRAP
as a relay:
A.
10 overhead squats 42.5/30
200m run
Rest 1 min
B.
5 min Amrap
10 bar over burpees
10 thrusters 42.5/30
Rest 1 minute
C.
5 min Amrap
30 double unders
10 KB swings 24/32kg.
*section A is the only relay, section B, C you work together.
WOD – Monday 02/03/15
Opens 15.1
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, […]
WOD – Friday 20/02/15
A.
Front Squat
3×5
Skill: movement in the thruster
B.
Conditioning:
Opens 14.5
21-18-15-12-9-6-3
Thrusters 30/42.5kg
Bar facing burpees
Thankfully there’s a 20 min time cap! 🙂
WOD – Wednesday 18/02/15
A.
Build to a 5 rep max touch and go power clean
Skill: T2B
B.
Conditioning:
Opens 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 45/65kg
10 Toes to bar
15 Wall balls 7/9kg
WOD – Tuesday 17/02/15
A.
15 minute amrap (quality of movement not for speed)
5 tuck crunches
10s hollow rock hold
1 rope climb
10 ab roll outs
3 wall walks
10 ring press ups
B.
Skill: pull ups/kipping pull ups
C.
Conditioning:
10 rounds of ‘Cindy’
5 pull ups
10 press ups
15 squats
*emom 5 burpees
Can be scaled accordingly.
WOD – Monday 16/02/15
A.
Build to a 5 rep max touch and go power snatch
B.
Skill: double unders
C.
Conditioning:
DU 80-60-40-20-10
KB 40-30-20-10-5 32/24