WOD Mon 22/12/2014
A: Strict pull up, or strict C2B pull up
1 – 10 reps 6 sets 90 secs rest
B: Overhead squat 5 reps 6 sets 1 min rest
C: Tabata
Pull up
Front squat
Sit up
Score is total reps
WOD Mon 22/12/2014
A: Strict pull up, or strict C2B pull up
1 – 10 reps 6 sets 90 secs rest
B: Overhead squat 5 reps 6 sets 1 min rest
C: Tabata
Pull up
Front squat
Sit up
Score is total reps
WOD Sat 20/12/2014
For time
Run800m
150 double unders
50 air squats
40 sit ups
30 burpees
20 pull ups
10 deadlifts 70/50
150 double unders
Run 400m
WOD Fri 19/12/2014
Base A: Double unders 30 secs on 30 secs off 6 rounds
B: EMOTM 8 mins
3 Deadlift @50%
5 toes 2 Bar
C: 6 Minute AMRAP
15 Goblet squat 24/16
15 Push press 45/30
Climb A: Snatch Balance 3 reps 4 sets 90 secs rest
B: EMOTM 8 Mins
3 power snatch 55-60%
30 Double unders
C: 6 Min AMRAP
6 Snatch 45/30
3 muscle ups
run 100m
WOD Thursday 18/12/14
A: Clean Pull
3 Reps, 5 sets 90, secs rest
B: Pendlay Row
5 reps, 5 sets, 1min rest
C: 5 rounds
Run 200m
11pushups
11 boxjumps
15 min time cap
WOD Wed 17/12/2014
Warm up
run 400m
then
4 rounds
5 wall balls
5 burpees
Shoulder, lat, hamstring and quad mobility
Double unders 30 secs on 30 secs off 3 rounds
2-3 rounds
3 Thruster 45/30
3 pull up
Then WOD
Fran
For time
21-15-9 reps of
Thruster 45/30
Pull up
10 Min time cap
WOD Tue 16/12/2014
Base A: Push jerk/power jerk 5 reps 4 sets 2 mins rest
B: EMOTM 14 mins
Odd 11 wallballs
Even 10 box jump
C: 10 min AMRAP
10 HR push up
10 KB swing 24/16
Climb A: 10 mins to get a tough triple clean and jerk, do not dump from overhead, not 3 singles a triple.
B: EMOTM 14 mins
Odd 7 Power clean 60% max
Even 7 toes to bar
C: 10 min AMRAP
7 HSPUs
10 pistols
30 Double unders
WOD Mon 15/12/2014
A: Strict pull up 1 – 10 reps 7 sets 90 secs rest
B: EMOTM 10 mins
4 push press
C: 8 Min AMRAP
10 Burpee
8 goblet squat 24/16
6 toes to bar
WOD Sat 13/12/2014
For total time
Buy in 100 double unders
Then 10 rounds of
5 deadlift 70/50
5 pushup
5 sit up
Cash out 100 double unders
WOD Fri 12/12/2014
Base A: Hollow rocks 30 secs on 30 secs rest 5 rounds (count your reps and try and keep rounds even)
B: 10 mins to get a tough power clean
C: 10 Min AMRAP
15 KB swing 24/16
10 Wall ball 9/6
5 Box jump 24/20
Climb A: 10 mins to get a tough snatch (full or work on technique for full snatch)
B: 10 Mins to get a tough clean and jerk (full or work on full clean technique)
C: 10 Min AMRAP
5 pull up
10 Push up
15 squat
50 double unders
WOD Thu 11/12/2014
A: Strict press 5 – 8 reps 6 sets 1 min rest
B: Sumo deadlift 5 reps 5 sets 2 mins rest
C: for time
21-15-9 reps of
Thruster 45/30
over bar burpees
10 min time cap