WOD – Thursday 15/11/18

A.

E3MOM for 12mins

Bench Press x8 @ 75%

B.

5 rounds for time

10 Pull Ups

15 Push Ups

20 Sit Ups

200m run

By |November 14th, 2018|WOD|Comments Off on WOD – Thursday 15/11/18

WOD – Wednesday 14/11/18

A.

10mins Handstand/Handstand Walk/Holds Practice*

Create an obstacle course for those adequate at handstand walks

B.

3mins on 3mins off x6

10 HSPU*

15 DB Cleans 22.5/15

20 DB FR Lunges

Max Effort DU

Score = Total DU

*Scaling options – 5/10/15/20kg Plate, Box, Push Ups, number of reps

By |November 13th, 2018|WOD|Comments Off on WOD – Wednesday 14/11/18

WOD – Tuesday 13/11/18

A.

E3MOM for 18mins (build to a heavy set)

Power Snatch, Hang Power Snatch

B.

21-15-9

Hang Power Snatch 50/35

T2B

By |November 12th, 2018|WOD|Comments Off on WOD – Tuesday 13/11/18

WOD – Monday 12/11/18

A.

E3MOM for 15min

Back Squat x5 @ 80-85%

B.

9min Amrap

20 Wall Balls 9/7

5 Burpee Box Jump 24/20

15/12 Cal Row

5 Burpee Box Jump 24/20

By |November 11th, 2018|WOD|Comments Off on WOD – Monday 12/11/18

WOD – Friday 08/11/18

A – E3MOM for 12mins

Split Jerk x3 @ 80%

B – E3MOM for 12mins

Strict Press x6 @ 75%

C – For time

40/30 cal AB

25 Target Burpees

20 KB Swings 32/24

By |November 8th, 2018|WOD|Comments Off on WOD – Friday 08/11/18

WOD – Thursday 08/11/18w

A – E3MOM for 12mins

Back Squats x7 @ 75%

B – For time

21 T2B

30 Front Rack Alt Lunges 35/25

15 Pull Ups

20 FR Alt Lunges 50/35

9 C2B

10 FR Alt Lunges 65/45

By |November 7th, 2018|WOD|Comments Off on WOD – Thursday 08/11/18w

WOD – Wednesday 07/11/18

In Pairs for time:

42 Syncro DB Snatch 22.5/15

42 Burpee Box Jumps

200 DU

30 Syncro DB Snatch

30 Burp Box Jumps

150 DU

18 Syncro DB Snatch

18 Burpee Box Jump

100 DU

By |November 6th, 2018|WOD|Comments Off on WOD – Wednesday 07/11/18

WOD – Tuesday 06/11/18

A – Strict Gymnastics

E2MOM for 12mins

0-2 Max Pull Ups

2-4 Max Ring Dips

B – 2mins on 2min off x5

30 Wall Balls 9/7

ME cal Row until Reach 90/70cal

Score = time to complete 90/70 or total cals after 5 rounds

Scaling Options:

Less reps/less weight

By |November 5th, 2018|WOD|Comments Off on WOD – Tuesday 06/11/18

WOD – Monday 05/11/18

A – E3MOM for 18 mins

Hang Clean, Clean, Push Jerk @ 80% 1rm C&J

B – 6min Amrap

2,4,6,8,10,12 etc………

Hang Clean 50/35

Push Jerk

By |November 4th, 2018|WOD|Comments Off on WOD – Monday 05/11/18

WOD – Friday 02/11/18

A.

Every 3mins for 12mins

Strict HSPU x3 or progression*

B.

12min AMRAP

40 Double Under

30 Wall Ball 9/7

20 Deadlift 100/65

10 HSPU

*Plates/Handstand Holds/Box Press/Wall walks/Press Up.

(Deficit if strict is easily managed)

By |November 1st, 2018|WOD|Comments Off on WOD – Friday 02/11/18