WOD Thu 8/5/2014
A: Strict press 5 reps 4 sets 90 secs rest
B: 8 mins EMOTM
2-3 back squats at 50-55% 1RM
C: 4 rounds for time
8 Overhead squats 40/30
12 Pull ups
20 Sit ups
WOD Thu 8/5/2014
A: Strict press 5 reps 4 sets 90 secs rest
B: 8 mins EMOTM
2-3 back squats at 50-55% 1RM
C: 4 rounds for time
8 Overhead squats 40/30
12 Pull ups
20 Sit ups
WOD Wed 7/5/2014
A: EMOTM 6 Mins
6 push up
6 sit up
B: 15 Min AMRAP
5 Wall climbs
10 Burpee box jumps 24/20
15 Kettlebell swings 24/26
Make sure you grind this out at about an 80 or 90% effort the whole way
WOD Tue 06/05/2014
Base A: Strict Pull ups 3 – 8 reps 4 sets rest 2 mins
B: 10 mins EMOTM
4 burpee
3 – 5 toes 2 bar
C: 7 Min AMRAP
5 deadlift 60/40
20 pushup
Climb: A: Strict Chest 2 bar pull ups 3 -8 reps, 4 sets 2 mins rest
B: 10 mins EMOTM 6-8 power clean, approx 50 to 65% 1RM
C: 7 Min AMRAP
5 cleans 60/40
15 wall balls 9/6
full, power or muscle clean is acceptable
WOD Mon 05/05/2014
A: front squat 5 reps 4 sets 2 mins rest
B: Snatch grip deadlift 5 reps 4 sets 90 secs rest
C: Annie
For time
50-40-30-20-10 reps of
Double unders
Sit ups
Remember Annie is a test, leave nothing behind and go for it.
WOD Sat 03/05/2014
For total time
100 double under buy in
Then
5 rounds of
8 Shoulder to over head 50/35
12 Box jumps 24/20
16 sit ups
Then
100 double under cash out
Can sub a 20 cal row for double unders if not proficient at them yet.
WOD Fri 02/05/2014
Base A: Hollow rocks, 12 to 15 rest 1 min repeat for 4 sets, or Hollow holds for 30 secs rest 1 min
B: 16 Mins EMOTM
Even mins 6 pull ups
Odd mins 6 Push press, fast
C: 9 Min AMRAP
9 burpee
12 squats
18 KB swings 24/16
Climb A: 10 Mins to get a tough clean, Full clean not power or muscle.
B: 16 Mins EMOTM
Even mins 6 power Clean at 55 to 65% of A
Odd Mins 6 Chest to bar pull ups
C: 9 Min AMRAP
15 push ups
12 Toes 2 bar
9 front squat 45/30
WOD Thu 01/05/2014
A: Deadlift 5 reps 4 sets 90 secs rest. only 90 secs rest so not a 5 rep max each set. Work on good form with decent speed. We are working towards heavier cleans here.
B: EMOTM 10 Mins
3 Over head squat. Try to be quite quick out of the bottom.
C: 8 rounds for time
8 Wall balls 9/6
8 Box jumps 24/20
WOD Wed 30/04/2014
A: 5 Min EMOTM
7 KB swings
7 Burpee
B: 15 Min AMRAP
12 Thruster 45/30
12 Pull ups
12 Walking lunge 20/10
12 Sit ups
WOD Tue 29/4/2014
Base A: AMRAP Pull ups rest 2 mins, 3 rounds
B: 10 mins EMOTM 6 to 10 hollow rocks 12 Squats
C: 3 rounds for time
15 Box jumps 24/20
20 Push ups
25 Sit ups
Rest 1 min
Climb: A: Clean pull 4 reps, 4 sets 2 mins rest
B: 10 mins EMOTM 5 power snatch, approx 50 to 60% 1RM
C: 4 rounds for time
50 Double under
20 Push ups
10 Deadlift 70/50
WOD Mon 28/4/2014
A: front squat 4 reps 4 sets 2 mins rest
B: Push press 4 reps 4 sets 90 secs rest
C: 7 min AMRAP
9 Toes to bar
11 burpees
13 goblet squats 24/16