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

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

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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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

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

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

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

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

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

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