WOD – Wednesday 07/08/19
A.
15min to find a Deadlift.
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
B.
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts 102/70
WOD – Tuesday 06/08/19
“Horrid Henri”
4 Rounds:
400 Meter Run
22 Dumbbell Hang Clean and Jerks (22.5/15)
22 Pull-ups
WOD – Monday 05/08/19
A.
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
B.
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (52.5/37.5)
15 Lateral Barbell Burpees
15 Overhead Squats (52.5/37.5)
9 Lateral Barbell Burpees
9 Squat Snatches (52.5/37.5)
WOD – Friday 02/08/19
“Cool Whip”
3 Rounds:
200m run
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (22.5/15)
12 Lateral Dumbbell Burpees
WOD – Thursday 01/08/19
A.
Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
2x pause Squat (3 sec pause at bottom) 1x Squat
2mins between sets
Set 1 – 60%
Set 2 – 65%
Set 3-5 – 65% +
B.
“Thrust Up”
For Time
10-9-8-7-6-5-4-3-2-1
Thrusters 50/35
2-4-6-8-10-12-14-16-18-20
Sit Ups
WOD – Wednesday 31/07/19
“Ninja Turtles”
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (100/70)
15/12 Cal Row
RX+
3 Bar Muscle Ups
Scaling/Masters
C2B – Pull Ups, banded Pull Ups
T2B – High Knees
Deadlift – 70/50
WOD – Tuesday 30/07/19
“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
WOD – Monday 29/07/19
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
WOD – Friday 26/07/19
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)
WOD – Thursday 25/07/19
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