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WOD Thu 5/2/2015

05 February

Test Week

WOD Thu 5/2/2015

A: 15 mins to get a 1RM strict press

B: 15 Mins to get a 1RM front squat

C: 6 Min AMRAP
5 Push press
10 Box jump 24/16
20 Double unders

WOD Wed 4/2/2015

04 February

Test Week

WOD Wed 4/2/2015

A: Helen
3 rounds for time
run 400m
21 KB swings 24/16
12 Pull ups

B: EMOTM 10 Mins
Odd 40 Double unders
Even 25 Squats

WOD Tue 3/2/2015

03 February

Test Week

WOD Tue 3/2/2015

Base A: HSPU’s 1 – 12 reps 4 sets 90 secs rest, or your progressions

B: 10 Mins to get a tough power clean

C: For total Time
50 cal row
40 Squat
30 Sit up
20 Push up
10 Pull up

Climb A: 10 Mins to get a 1RM snatch

B: Push jerk 5 reps 5 sets 75% max 90 secs rest

C: Isabel
For time
30 snatch 60/40

OR

Grace

For time
30 Clean and jerk 60/40
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WOD Mon 2/2/2015

02 February

Test Week

WOD Mon 2/2/2015

A: 15 min to establish a 1RM Deadlift

B: overhead squat 5 reps 6 sets 1 min rest

C: For total time
Run 400m
Then
21-15-9 reps of
Burpee
KB Swing 24/16
Then
Run 400m

12 min time cap for C

WOD Sat 31/1/2015

02 February

WOD Sat 31/1/2015

A: 30 sec AMRAP
Burpees
30 secs rest
4 rounds

B: For time
Run 800m/Row1km
40 Sit up
20 Pull up
10 Deadlift 70/50
70 Double unders
10 Deadlift
20 Pull up
40 Sit up
Run 800m/Row 1km

WOD Fri 30/1/2015

30 January

WOD Fri 30/1/2015

Base A: Kipping Tech work 10 mins
Open and close hips on the bar and be able to stop without swinging.
Practice hip work on the floor, snapping hips open.

B: EMOTM 8 Mins
6 Push up
8 Box jump

C: 7 Min AMRAP
3 Wall ball 9/6
3 Burpee
6 Wall ball
6 Burpee
9
9
Continue adding 3 reps to each exercise until time expires.

Climb A: Bear Complex 3 reps 4 sets 2 mins rest

B: EMOTM 8 Mins
4 Chest to bar pull ups
30 double unders

C: Open WOD 13.4
7 Min AMRAP
3 Clean and Jerk 60/40
3 Toes 2 Bar
6 C&J
6 T2B
9
9
Continue adding 3 reps to each exercise until time expires

Score for C is total reps

WOD Thu 29/1/2015

29 January

WOD Thu 29/1/2015

A: Strict Pull ups (no bands)
1-12 reps 5 sets
90 secs rest

B: Deadlift
5 reps 5sets
90 secs rest

C: 6 Min AMRAP
12 Sit up
10 Box jump overs 24/20
8 Thruster 45/30

WOD Wed 28/1/2015

28 January

WOD Wed 28/1/2015

A: EMOTM 10 Mins
Odd Row 10 Cals
Even HSPU 5 – 8

B: EMOTM 10 Mins
Odd 10 Burpees
Even 6 Power clean @55-65% max

C: EMOTM 10 Mins
Odd 40 Double unders
Even 10 Pull ups

Can be done in any order.
Work should take approx 15 to 30 seconds each round, if you are blowing out to 40 and 50 seconds, scale it!

WOD Tue 27/1/2015

27 January

WOD Tue 27/1/2015

Base A: Power clean 4 reps 5 sets 2 mins rest

B: Power jerk (push jerk) 4 reps 4 sets 2 mins rest

C: 10 Min AMRAP
14 KB swing 24/16
10 Push up
6 Burpee

Climb A: 10 mins to get a tough double power jerk

B: 10 Mins to get a tough Hang snatch (full)

C: 10 Min AMRAP
10 Deadlift 70/50
15 push ups
45 double unders

WOD Sat 24/1/2015

24 January

WOD Sat 24/1/2015

For time
50 Double unders
50 KB swings 24/16
50 Double unders
40 Wall Balls 9/6
50 Double unders
30 Sit ups
50 Double unders
20 Thrusters 45/30
50 Double Unders
10 HSPUS (if haven’t got HSPU then Wall climbs)
50 Double unders

WOD Fri 23/1/2015

23 January

WOD Fri 23/1/2015

Base A: HSPU (Strict) 1 – 10 reps 4 sets 2 mins rest, or your progressions

B: EMOTM 8 Mins
3 push jerk 55-65% max
6 Burpees

C: Death by pull up
with a continuously running clock do 1 pull up at the top of the first minute
2 pull ups at the top of the second minute
3 at the top of the third
Continue adding 1 each minute until the required amount of work cannot be completed in the minute.

Climb A: Snatch balance 4 reps 5 sets 2 mins rest

B: EMOTM 8 Mins
3 Power snatch 50-60% max
6 Burpees

C: Death by pull up
as for Base except perform C2B if desired.

WOD Thu 22/1/2015

23 January

WOD Thu 22/1/2015

A: Push press
5 Reps 5 sets 90 secs rest

B: Snatch grip deadlift
6 reps 5 sets 2 mins rest

C: For time
30-20-10 reps of
Walking lunge 20/10
Box jump over 24/20
Double unders

14 min time cap for C
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WOD Wed 21/1/2015

21 January

30 mins, continuously running clock

0-10 mins
For time
100 Wall Balls 9/6
30 Burpees

10-20 mins
For time 21-15-9 reps of
Toes 2 Bar
Push ups

20-30 mins
5 rounds for time
8 Wall walkers
8 Deadlift 70/50
run 100m

8 min time cap for each section.

When the clock starts you will start 100 wall balls, you will get a time for the 100 wall balls plus the 30 burpees, you will then rest until the 10 min mark, you will then commence the 21-15-9 T2B and push ups again your score is your time, rest until the 20 min mark and then commence the 5 rounder for time.
You will have an 8 min time cap for each piece, so you will get at least 2 mins rest before commencing the next piece

WOD Tue 20/1/2015

20 January

WOD Tuesday 20/01/2015

Base A: 4mins Du’s rest 2mins and repeat

B: EMOTM 14mins
ODD 8 KB swings
Even 4-6 dips

C: 6min AMRAP
20 Pushups
10 Box jumps 24/20

Climb A: 10mins to get 1 tough full hang clean

B:EMOTM 14mins
Odd 6 Hang power cleans (60% of A)
Even 5 HSPU

C: 6min AMRAP
10 C2B Pullups
10 Front squats

WOD Mon 19/1/2015

20 January

WOD Monday 19.1.15

A. Front squat 6 reps 5 sets
90sec rest

B. Pull ups 1-12 reps 5 sets
1 min rest

C. 8 min AMRAP
6 S2O 45/30
9 burpee
36 DU’s

WOD Sat 17/1/2015

20 January

WOD Saturday 17/1/15

A. EMOTM 8 MINS
ODD 10 calories
EVEN 8 push jerk @60-65%

B. EMOTM 8 MINS
ODD run 100m
EVEN 6 power clean @60-65%

C. EMOTM 8 MINS
ODD 40 Double unders
EVEN 10 pull ups

WOD Fri 16/1/2015

20 January

WOD Friday 16/01/15

Base A: 5mins of 30secs hollow rocks, 30 sec rest followed by 5mins kipping practice

B: Thrusters 5 reps 4 sets 2mins rest

C: 4 rounds for time:
Run 200m
5 burpees
15 wallballs 9/6

Climb A: clean pull 4 reps, 5 sets, 2mins rest

B: push jerk 5 reps, 4 sets, 2mins rest

C: 6 rounds for time:
5 Thrusters 45/30
10 situps
40 DU’s

WOD Thu 15/1/2015

15 January

WOD Thu 15/1/2015

A: Pendlay row 6 reps 5 sets 1 mins rest

B: Deadlift 7 reps 5 sets 90 secs rest

C: 9 Min AMRAP
3 shoulder to overhead 50/35
3 C2B pull up
3 S2O
6 C2B pull up
3 S2O
9 C2B pull up

at 9 C2Bs is 1 round, return to the 3 S2O and 3C2B.

WOD Wed 14/1/2015

14 January

WOD Wed 14/1/2015

A: 20 Min AMRAP
30 KB swings 24/16
30 Sit ups
30 Deadlifts 60/40
30 Push up
30 Air squat

Rest 5 mins

B: For Time
20 unbroken wall balls 9/6
rest 1 min repeat.

WOD Tue 13/1/2015

13 January

WOD Tue 13/1/2015

Base A: Power clean 4 reps 5 sets 2 mins rest

B: EMOTM 12 mins
Odd Push jerk 6 reps 55 – 65% max
Even Dips 4 – 6 reps

C: 4 rounds for time
20 Air squats
15 Push ups
10 KB swings 24/16

Climb A: 10 Mins to get a tough clean and jerk

B: EMOTM 12 mins
Odd 6 hang power clean 60 – 65%
Even 6-9 toes to bar

C: 4 rds for time
10 pull up
8 Overhead squat 45/30
6 HSPU

WOD Mon 12/1/2015

12 January

WOD: 12/1/15

A:Strict press, 6 reps, 5 sets
rest 2 mins

B:O’head squat 8 reps, 5 sets
90 secs rest

C:TABATA
Box Jumps 24/20
Burpees
Wallballs 9/6

WOD Sat 10/1/2015

10 January

WOD Sat 10/1/2015

A: 4 min AMRAP
8 Burpee
8 walking lunge 20/10

Rest 2 mins

B: 4 Min AMRAP
run 100 m
10 wall walkers

Rest 2 mins

C: 4 Min AMRAP
10 pull up
10 push up

Rest 2 mins

D: 4Min AMRAP
8 Toes 2 Bar
40 double unders

WOD Fri 9/1/2015

09 January

WOD Fri 9/1/2015

Base A: Strict HSPU 1 – 8 reps 4 sets 2 mins rest (or your progressions)

B: EMOTM 8 mins
6 HR push up
3 burpee box jump over 24/20

C: For Time
10-9-8-7-6-5-4-3-2-1 reps of
sit up
burpee

Climb A: Snatch pull 4 reps 5 sets 2 mins rest

B: EMOTM 8 Mins
3 power snatch @55-65% max
30 Double unders

C: For time 12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wall balls 9/6
Pull ups

12 min time cap for C

WOD Thu 8/1/2015

08 January

WOD Thu 8/1/2015
A: Strict pull ups (no bands!)
1 – 12 reps 6 sets 90 seconds rest

B: Front squat
8 reps 5 sets 2 mins rest

C: 4 rounds for time
12 Box jump 24/20
15 Push ups
18 sit ups

14 min time cap for C