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: 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
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
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
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
WOD Wed 7/1/2015
30 Min AMRAP
1 power clean 80% max
3 front squats with above weight
6 wall climbs
run 200m
WOD Tuesday 5/1/2015
Base A: 1 Min AMRAP double unders rest 1 min 4 rounds
B: EMOTM 10 Mins
Odd 8 KB swings
Even 6 – 8 toes to bar
C: 7 Min AMRAP
9 Box jump 24/20
15 Goblet squat 24/16
Climb A: 10 Mins to get a tough single snatch
B: EMOTM 10 Mins
Odd 6 Power clean at 65% max
Even 6 HSPU
C: 7 Min AMRAP
15 Push up
5 Clean 60/40
30 Double unders
WOD Monday 5/1/2015
A: Push press 8 reps 5 sets 1 min rest
B: Deadlift 6 reps 5 sets 2 mins rest
C: 12 Min AMRAP
15 Pull ups
20 Wall Balls 9/6
25 KB swings 24/16
WOD Sat 3/1/2015
5 Min AMRAP
5 shoulder to overhead 40/30
run 100m
Rest 3 mins
5 min AMRAP
8 Box Jump 24/20
6 Pull up
Rest 3 Mins
5 Min AMRAP
6 Burpee
30 Double unders
BASE:
A: Hollow rocks 30 secs on 30 secs off, 7 rounds
B: EMOTM 8 mins
6 Wallballs
3 Burpees
C: 5 Rounds for time
9 Push ups
9 Front squats 40/30
CLIMB
A: Bear complex 10 min to get a tough single
B: EMOTM 8 Mins
4 Dead lift 50% of your one rep max
30 Double unders
C: For time
21-15-9 reps of
T2B
Front squats 40/30
WOD Wed 30/12/2014
Open WOD 14.4
14 min AMRAP
60 Cal row (sub for row 300 double unders or 600metre run)
50 Toes 2 Bar
40 Wall Balls 9/6
30 Cleans 60/40
20 Muscle ups
Oh and happy New Year