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 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
WOD Wed 10/12/2014
Nancy
5 rounds for time
run 400m
15 overhead squats 45/30
WOD Tue 9/12/2014
Base A: Power clean 5 reps 5 sets 90 secs rest
B: EMOTM 12 Mins
Odd 12 wall balls
Even 5 – 7 toes 2 bar
C: 6 Min AMRAP
6 box jump 24/20
6 HR Push up
Climb A: Ring dips 3 – 10 reps 5 sets 90 secs rest. No bands.
B: EMOTM 12 mins
Odd 5 Power snatch @ 60%
Even 5 – 9 HSPU
C: 6 Min AMRAP
6 clean 60/40
12 T2B
WOD Mon 8/12/2014
A; Strict pull ups 1-10 reps 6 sets 1 mins rest
B: Front squat 5 reps 7 sets 1 min rest
C: 30-20-10 reps for time of
KB swing 24/16
Rev lunge 20/10
Double unders
12 min Time cap for C
WOD Sat 6/12/2014
For time
50 double unders
15 wall balls 9/6
10 burpees
40 double unders
15 wall balls
10 burpees
30 double unders
15 wall balls
10 burpees
20 double unders
15 wall balls
10 burpees
10 double unders
15 wall balls
10 burpees
WOD Fri 5/2/2014
Base A:10 Mins to get a new PR of unbroken double unders
B: EMOTM 10 mins
Odd 5 DL @ 50% 1RM
Even 4-8 Knees 2 Elbows
C: 4 rounds for time
12 Push up
6 Overhead squat 40/30
Run 200m
Climb A: 10 mins to establish a tough power snatch
B: EMOTM 10 mins
Odd 8 power clean @60%
Even 5-10 HSPU
C: 4 rounds for time
5 snatch 40/30
3 muscle up
run 200m
WOD Thu 4/12/2014
A: Hand stand push ups (strict), or progressions
1-10 reps 5 sets 2 mins rest
B: Deadlift 4 reps 5 sets 2 mins rest
(try to go heavier than last week)
C: 6 Min AMRAP
9 Sit up
6 Pull up
3 thruster 45/30