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WOD – Wednesday 12/12/18

By |December 11th, 2018|

A.

12mins to build up to a heavy TnG Power Snatch x5

B.

“Play Ball”

3 Rounds of:

10 Power Snatch 50/35

20 Box Jumps Overs 24/20

30 Wall Balls 9/7

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WOD – Tuesday 11/12/18

By |December 10th, 2018|

A.

Warming up & working on the movements.

B.

15min AMRAP

50 Abmat Sit Ups

400m Run

30 C2B Pull Up

20 Push Press 60/40

Scaling Options:

Pull Ups

Ring Rows

Banded

Different weight choice

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WOD – Monday 10/12/18

By |December 9th, 2018|

CLASS:

A. Back Squats

3 Sets of 5 reps

Rest 3 minutes between sets

Working sets, starting at 75%-80% 1RM

B.

‘Freddy Krueger’

21-15-9

KB Swings 32/24

Burpees

EXTRAS:

5 sets of 90 seconds work of

20/14 Cal Row

ME HSPU or DUs – Practice

Rest 30 seconds

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WOD – Friday 07/12/18

By |December 6th, 2018|

A – 5 rounds of

Squat Snatch 1, 1 (max 10sec between reps)

2mins between sets

B – Complete as many rounds as possible in 15 minutes of:

• 7 squat snatches

• 14 strict ring dips

Men: 75kg

Women: 50kg

Scaling

This couplet will challenge you with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; […]

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WOD – Thursday 06/12/18

By |December 5th, 2018|

A – Handstand Push Ups

10mins practise or

10mins to establish 3RM Defecit

3mins on 3mins off x4

12 HSPU

15 T2B

ME Burpee Box Jumps 24/20

Loads of scaling options when you come to class.

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WOD – 05/12/18

By |December 4th, 2018|

Strength/Remedial Work

A – Back Squat

3-2-1-3-2-1

3min between sets

B – 3 rounds of

RFE split Squats x8 each leg

2min rest

Romanian Deadlift 6-8

2min rest

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WOD – Tuesday 04/12/18

By |December 3rd, 2018|

In Pairs, alternating exercises. When you reach 500m, start going backdown the ladder.

200m Row

200m Run

300m row

300m Run

400m Row

400m Run

500m Row

500m Run

Here is the results back on 5th January 2018

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WOD – Monday 03/12/18

By |December 2nd, 2018|

CLASS

A.

12min to establish a heavy

1x Push Jerk

B.

DT”

5 ROUNDS FOR TIME:

12 Deadlifts 70/47.5

9 Hang Power Cleans

6 Push Jerks

EXTRAS

100 Cal Assault Bike

*every 10cal, 10 down ups

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WOD – Friday 30/11/18

By |November 29th, 2018|

A.

E2MOM for 16min

0-2 Bench Press x4 @ 85%

2-4 Bent Over Row x4 @ 85%

B.

8min Amrap

16 Deadlift 80/55

12 HR Push Ups

8 Ring Dips

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WOD – Thursday 29/11/18

By |November 28th, 2018|

Chip Chip Chiperoo

50 Wall Balls 9/7

40 DB Snatches 22.5/15

30 Alternating DB Oh Lunges (R arm)

20 T2B

100 Double Unders

20 T2B

30 Alternating DB Oh Lunges (L arm)

40 DB Snatch

50 Wall Balls

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