WOD Wed 3/12/2014
A: For time
run 800m
rest 3 to 5 mins
B: AMRAP 20 mins
4 wall climbs
6 front squat 60/40
8 box jump over 20/24
run 200m
C: For time
40 wall balls 9/6
WOD Wed 3/12/2014
A: For time
run 800m
rest 3 to 5 mins
B: AMRAP 20 mins
4 wall climbs
6 front squat 60/40
8 box jump over 20/24
run 200m
C: For time
40 wall balls 9/6
WOD Tue 2/12/2014
Base A: Hang power clean from below the knee 5 reps 5 sets 90 sec rest
B: EMOTM 8 Mins
5 HR pus hups
8 sit up
C: 7 Min AMRAP
10 air squat
8 KB swing 24/16
6 Pull ups
Climb A: Bear complex 3 reps 4 sets 90 secs rest
B: EMOTM 8 Mins
4 Hang power clean 65% max
30 Double unders
C: 7 Min AMRAP
6 Pistols
9 Toes 2 bar
12 Shoulder to overhead 50/35
WOD Mon 1/12/2014
A: Strict pull ups 1-10 reps 5 sets 90 secs rest
B: Strict press
EMOTM 10 mins 3 reps
C: for time 21-15-9 reps of
Wall Balls 9/6
Burpees
A try to get at least 1 more rep for the first 2 sets this week, again no bands, negatives and ring rows are still your options, however try to get closser to parallel with the floor on ring rows.
B very strict, should have 45 to 50 secs rest each set so try for a weight that feels “comfortable” to start with
C: go all out on this and make sure you come in under the time cap.
Watch your wallballs and stick with the target focus on hitting it each rep
10 min time cap
WOD Fri 28/11/2014
Base A: hollow rocks 30 secs on 30 secs off 6 rounds
B: EMOTM 10 Mins
Odd 12 wall balls
Even 6 knees to elbows
C: 6 Min AMRAP
run 400m
AMRAP in rmaining time
5 deadlift 70/50
5 overbar burpees
Climb A: Snatch balance 5 reps 4 sets 1 min rest
B: EMOTM 10 Mins
Odd 4 hang power snatch @60% max
Even 5 – 9 HSPU
C: 6 Min AMRAP
150 double unders
10 cleans 60/40
5 Muscle ups
Scaling for muscle ups is 3 pull ups+3 dips per MU
WOD Thu 27/11/2014
A: Push press 5 reps 5 sets 90 secs rest
B: Deadlift 4 reps 6 sets 90 secs rest
C: 10 Min AMRAP
2 wall climbs
6 Box jumps 24/20
18 double unders
WOD Tue 25/11/2014
Base A: Hang power clean from above the knee 5 reps 5 sets 90 secs rest
B: 10 mins to get a tough triple overhead squat
C: 8 Min AMRAP
6 Burpee
12 goblet squat 24/16
Climb A: Clean pull 4 sets 4 reps 2 mins rest
B: 10 mins to get a tough clean (full)
C: 8 min AMRAP
9 toes 2 bar
6 shoulder to overhead 50/35
WOD Mon 24/11/2014
A: Strict pull ups 1 – 10 reps 5 sets 2 mins rest. NO BANDS!
B: EMOTM 10 mins 4 front squats
C: For total time
30-20-10
KB swing 24/16
Walking lunge 20/10
double unders
then run 400m
For A if no pull up yet rings or negatives try to get your body nearer to parallel to the ground on ring rows or slow down to a 5 sec negative.
Make sure you lower at a good pace and push up quick for the squats use the same weight or more as a couple of weeks ago when we did three reps.
Pick a pace and stick with it for C and when the reps are done cruise the run.
WOD Sat 22/11/2014
A: 6 min AMRAP
2 wall climbs
4 burpees
Rest 3 mins
B: 6 min AMRAP
3 thrusters 45/30
6 pull ups
Rest 3 mins
C: 2 min AMRAP
Double unders
Rest 3 mins
D: 2 min AMRAP
Burpee box jumps 24/20
Base A: HSPU 3 -8 reps 4 sets 2 mins rest or progressions
B: EMOTM 10 Mins
6 Burpee
8 KB swing
C: 3 rounds for time run 400m
20 air squats
20 sit ups
Climb A: Strict HSPU 3 – 10 reps 4 sets 2 mins rest
B: EMOTM 10 mins
Snatch cluster 1.1.1 65-70%max
C: 5 rounds for time
12 burpees
40 double unders
for snatch cluster just the lift, drop from the top, rest 6 to 12 secs between reps and make them a fast movement. Pull under the bar FAST.
12 min time cap for C
WOD Thu 20/11/2014
A: Deadlift 6 reps 5 sets 2 mins rest
B: Push jerk 5 reps 5 sets 90 secs rest
C: For total time
buy in 30 Wall balls 9/6
then
10-9-8-7-6-5-4-3-2-1
Push ups
1-2-3-4-5-6-7-8-9-10
Toes to bar
then
cash out 30 wall balls
12 min time cap for C