WOD – Thursday 26/02/15
A.
12 minute emom
1x clean (power/squat)
Start at 70% of 1RM. Add weight every 2 lifts.
B.
Conditioning:
2k row for time
WOD – Wednesday 25/02/15
A.
15 min amrap (quality of movement not for speed)
15 hollow rocks
1 rope climb
15 arch rocks
3 wall walks
15 ab rollouts
1 Turkish get up each side (16/24kg)
Skill: efficiency in the deadlift
B.
Conditioning:
WORKOUT 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 x Shoulder to overhead 52.5/35kg
10 x Deadlift 52.5kg/35kg
15 x Box jumps, 24/20″
WOD – Tuesday 24/02/15
A.
Push press
3×5
Skill: overhead squat
B.
100-80-60-40-20-10
DUs
30-25-20-15-10-5
Overhead squats 30/45kg
20 min time cap
WOD – Monday 23/02/15
A.
12 minute emom
1x snatch (power/squat)
Start at 70% of 1RM. Add weight every 2 lifts.
Skill: GTOH methods and technique. Efficiency in movement.
B.
Conditioning:
4 rounds for time:
400m run
15 GTOH 40/60kg
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 – Thursday 19/02/15
A.
12 minute emom
5-7 strict pull ups
5-7 strict ring dips
*scale appropriately, add weight if possible.
Skill: box jumps – efficiency in movement, getting more confident if unable to perform one.
B.
Conditioning:
‘Christine on the run’
3 rounds
500m run
12 body weight deadlifts
21 box jumps 20/24
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
WOD – Friday 13/02/15
A.
12 minute emom
5 touch and go power clean (65-70% of 1RM clean)
5 tuck crunches + 10-15 second hollow rock hold
B.
Skill: push jerk
C.
Conditioning:
11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean and jerk 75/50kg