WOD Wed 19/11/2014
25 Min AMRAP
run 200m
5 shoulder to overhead 60/40
10 box jump over 24/20
50 double unders
WOD Wed 19/11/2014
25 Min AMRAP
run 200m
5 shoulder to overhead 60/40
10 box jump over 24/20
50 double unders
WOD Tue 18/11/2014
Base A: overhead squat 5 reps 5 sets 90 secs rest
B: 14 min EMOTM
Odd 10 – 14 HR Push ups
Even 12 Wall ball
C: 6 min AMRAP
5 Deadlift 70/50
5 Boxjump 24/20
Climb A: 1 snatch pull+ 1 hang power snatch+ 3 overhead squat. 6 sets rest 1 min
B: 14 Min EMOTM
Odd 6 hang power clean @60% max
Even 9 toes to bar
C: 6 Min AMRAP
8 pistols
8 pull ups
WOD Mon 17/11/2014
A: Strict press 5 – 8 reps 5 sets approx 75% max 2 mins rest
B: Front squat 6 reps 5 sets approx 70 – 75% max 2 mins rest
C: 10 min AMRAP
10 KB swings 24/16
10 Sit ups
@ 3-2-1-go, top of minute 2, 4, 6 & 8 do 10 burpees
WOD Fri 114/11/2014
Base A: 1 min AMRAP double unders rest 30 secs 4 rounds
B: EMOTM 14 Mins
Odd 8 – 12 KB swings
Even 6 – 10 burpees
C: 8 Min AMRAP
8 box jumps 24/20
8 pull ups
Climb A: Snatch pull 4 reps 4 sets 2 mins rest
B: EMOTM 14 Mins
Odd 4 Hang power snatch @ 55-65% max
Even 8 – 10 Pull ups
C: 8 Min AMRAP
8 snatch 35/35
8 Burpees
WOD Thu 13/11/2014
A: Sumo deadlift 4 – 6 reps 5 sets 2 mins rest
B: Overhead Squat 5 – 8 reps 5 sets 90 secs rest
C: 10 Min AMRAP
10 Wall ball 9/6
20 Push up
40 Double under
WOD Wed 12/11/2014
A: 4 rounds for time
run 400m
10 pull up
10 burpee
10 deadlift 70/50
B: 15 – 30 unbroken wall balls 9/6
rest 1 min repeat
Pace your rounds and try and keep them similar
unbroken wall balls, no rep is an end to the set. If you don’t reach the line or don’t go deep enough in the squat it’s a no rep, if it is before 15, restart the set.
WOD Tue 11/11/2014
Base A: Hollow rocks 1 min AMRAP 2 mins rest
3 rounds
B: EMOTM 12 Mins
Odd 5 – 9 T2B
Even 4 deadlift @ 60-65% 1RM
C: AMRAP 7 Mins
12 Sit up
8 KB walking lunge 24/16
Climb A: 10 Mins to get a tough C&J
B: EMOTM 12 Mins
Odd 7 – 9 Power clean @ 65% of A
Even 5 HSPU + 20 DUs
C: 7 Min AMRAP
6 Toes to bar
6 Thruster 45/30
WOD Mon 10/11/2014
A: Pendlay row 5 – 8 reps 5 sets 2 mins rest
B: Push press 5 – 8 reps 5 sets 2 mins rest. Work at 80% 1RM press
C: Tabata
Push ups
Squats
KB swings 24/16
WOD Sat 8/11/2014
A: 4 rounds for time
20 pull ups
20 push ups
20 sit ups
rest 1 min
B: 2 Min AMRAP KB swings 24/16
C: 3 rounds for time each round
run 400m
rest 90 secs.
Use your full minute rest in A between rounds.
Go all out for max reps in the AMRAP
Try and keep all rounds of run between 5 seconds of each other.
WOD Fri 7/11/2014
Base & Climb A: 12 Mins for three attempts at max strict pull ups.
Score is the biggest set of the 3.
Base B: Karen
150 Wall balls for time 9/6
Climb B: Open WOD 12.3/13.4
12 Min AMRAP
150 Wall Balls 9/6
90 double unders
30 Muscle ups.
Scaling for muscle ups is 3 pull ups and 3 dips for each muscle up rep.