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WOD – Monday 29/07/19

By |August 1st, 2019|

A.

12 min to Build to Heavy Set of 3

Push Jerk

B.

AMRAP 12:

21 Kettlebell Swings (24/16)

14 Kettlebell Reverse Lunges

7 Push Jerks (75/52.5)

Scaling

KB Swing 16/8

Push Jerks 50/35

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WOD – Friday 26/07/19

By |August 1st, 2019|

A.

Power Snatch (T&G) for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

Build to a heavy set

B.

“Hop Scotch”

5 Rounds:

10 Power Snatches (43/30)

10 Box Jump Overs (24/20)

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WOD – Thursday 25/07/19

By |August 1st, 2019|

A.

Back Squat for load:

#1: 12 reps

#2: 12 reps

#3: 12 reps

90sec between sets

@ 68% (same as 9’s last week)

B.

20 min Emom

1 -10-15 Wall Balls 14/9

2 – 12/8 Cal Row

3 – 5-10 Devils Press 22.5/15

4 – 12/8 Cal Ass Bike

5 – Rest

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WOD – Wednesday 24/07/19

By |August 1st, 2019|

A.

12mins Build to Heavy Set of 3

B.

“Trial Blazer”

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (52.5/37.5)

RX+

3 Rounds:

800 Meter Run

80 Double Unders

15-12-9 Push Jerks 60/40, 70/47.5, 80/55

Scaled

DU – 160 Singles/40 Attempts

Weight as necessary

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WOD – Tuesday 23/07/19

By |July 23rd, 2019|

A.

Build to a Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

B.

“Nowhere Fast”

For Time:

50 Power Cleans (70/50)

On the Minute: 5 Toes to Bar

10min time cap

Scaled/Masters

Work @ 55% 1RM

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WOD – Monday 22/07/19

By |July 23rd, 2019|

SID 19 Qualifier

FOR TIME:

30 SHOULDER TO OVERHEAD

15 BAR BURPEES

30 FRONT SQUATS

15 BAR BURPEES

30 THRUSTERS

15 BAR BURPEES

TIME CAP – 12 MINUTES

1 SECOND PENALTY TO BE ADDED FOR EVERY REP NOT COMPLETED

Men barbell weight 35kg

Women barbell weight 25kg

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WOD – Friday 19/07/19

By |July 18th, 2019|

A

Back Squat for load:

#1: 9 reps

#2: 9 reps

#3: 9 reps

#4: 9 reps

90sec between sets

@ 68% 1RM

B.

“Skyscraper”

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (75/52.5)

12/9 Calorie Row

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (61/43)

12/9 Calorie Row

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WOD – Thursday 18/07/19

By |July 18th, 2019|

A

12mins build to Heavy Set of 5

B.

6 Rounds:

8 Power Snatches (52.5/37.5)

8 Bar-Facing Burpees

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WOD – Wednesday 17/07/19

By |July 18th, 2019|

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs (9/7)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (9/7)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (9/7)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (9/7)

9 Box Jumps (24/20)

200 Meter Run

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WOD – Tuesday 16/07/19

By |July 18th, 2019|

A.

E2MOM for 12 mins

0-2 Paused Bench Press x4

2-4 Paused Bent Over Row x6

Pauses

Bench – pause at the bottom for 2sec

B/O Row – pause for 2 sec at belly button

B.

For Time:

2,000 Meter Row

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