WOD-31st October 2018.

Wednesday, October 31, 2018

SKILL:

5min EMOM

5 Toe 2 Bars

STRENGTH:

Power Cleans

Work to 80%

And do 3 x 3 reps.

WOD: For time:

400m run/row

30 KB swings 24/16kg

15 Power clean 60/45kg

400m run/row

20 KB swings

10 Power cleans

400m run /row

10 KB swings

5 Power cleans


WOD-30th October 2018.

Tuesday, October 30, 2018

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Back squats

Work to 3 x 5 reps

WOD: For time.

800m run

10 Back squats 60/45kg

(Between ea exercise)

25 Burpees

20 KB Swings 24/16kg

20 KB Snatch

50DU/100 skips

400m run

WOD-29th October 2018.

Monday, October 29, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Push press

Work to 4 x 3 reps

WOD: 5 rounds

15 KB/DB Push-press 20/12kg

10 Pull-ups

500m row


WOD-26th October 2018.

Friday, October 26, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Strict press.

Work to 5 x 3 reps

WOD:

400m run

18 unbroken strict press 50/35kg

600m run

15 unbroken strict press

800m run

12 unbroken strict press

200m run any time presses are broken. Strict press 60% of 3rm.


WOD-25th October 2018.

Thursday, October 25, 2018

SKILL:

5min EMOM

5 Toe 2 Bars

STRENGTH:

Cleans

Work to 80%

And do 4 x 3 reps.

WOD: For time:

1000m row,

30 Power Clean 60/45kg

50 Burpees

WOD-24th October 2018.

Wednesday, October 24, 2018

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Deadlifts.

Work to 8 rm

Do 4 x 8 reps

WOD: 5 rounds

30 DU/60 skips.

20 Abb Mat sit-ups

30 Goblet squats 24/16kg

200m run


WOD-23rd October 2018.

Tuesday, October 23, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Front squats

Work to 4 x 5 reps

WOD: 3 rounds for time:

400m run

10 Front squats

20 Burpee over the bar

30 Knee to elbows


WOD-22nd October 2018.

Monday, October 22, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Push press.

Work to 4 x 5rm.

WOD: 18min AMRAP:

15 Box Jumps, 24″/20″

12 Push press, 50/35kg

200m row/run

9 Toes-to-bar


WOD-19th October 2018.

Friday, October 19, 2018

SKILL:

5 min EMOM

HS Holds 30/30.

STRENGTH:

Power Snatch

Work 60 to 80%

10min EMOM 3 rep ea min.

WOD: 4 rounds for time.

10 Power Snatches 50/35kg.

15 Burpees

20 Box Jumps 24”/20”

25 KB swings 24/16kg


WOD-18th October 2018.

Thursday, October 18, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlift, rising bar to

1rm.

WOD: For time.

30 deadlifts 60% of 1rm

40 wall-balls 9/6kg

50 cal row

60 KB swings 24/16kg