WOD_30th November 2018.

Friday, November 30, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Push press

Work to 3 rep max.

Then 3 x 3 reps

WOD: 4 Rounds.

400m row

8 Push press 50/35kg

200m run

10 Toes to Bar


WOD-29th November 2018.

Thursday, November 29, 2018

SKILL:

5min EMOM

HS Push-ups

30/30

STRENGTH:

1 x Power cleans

1 x Front squat

Work to 80%

And do 3 x 2 sets

WOD:

500m row

25 Wall balls 9/6kg

400m Farmers carry 24/16kg

25 KB swings

400m run

25 Power cleans 60/35kg

500m row


WOD-28th November 2018.

Wednesday, November 28, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 5 rm

Then 3 x 5 reps

WOD: Chipper:

50 Cal row

40 Wall Balls 9/6kg

30 KB swings 24/16kg

20 Goblet Squats 24/16kg

10 Burpees

20 Goblet Squats

30 KB Swings

40 Wall Balls

50 Cal rows

WOD-27th November 2018.

Tuesday, November 27, 2018

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Front squats

Work to 4 x 3 reps

WOD: 21-15-9-3 For Time

Buy in 400 run

12min Cap

Front Squats 50/35kg

Pullups

Buyout 400 run


WOD-26th November 2018.

Monday, November 26, 2018
 

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

1 x Power Snatch

1 x Hang snatch

Work to 4 sets

WOD: 3 Rounds:

1 min @ each station

Wallballs 9/6kg

Snatches 45/30kg

Box Jumps 24”/20”

Push Press

Row for cals

1 min each round.



WOD-23rd November 2018.

Friday, November 23, 2018

SKILL:

5min EMOM

3 negative pull-ups

STRENGTH:

1 x Hang power cleans

1 x Front squat

1 x Hang clean

Work to 80%

And do 3 x 3 sets

WOD: 5 Rounds- (3 burpee penalty for putting bar down during the 9 reps)

3 x Hang Power Clean

3 x Front Squat

3 x Hang Squat Clean

30 x DU/60 skips


WOD-22nd November 2018.

Thursday, November 22, 2018

SKILL:

5min EMOM

HS Push-ups

30/30

STRENGTH:

Deadlifts.

Work to 8 rm

Then 3 x 8 reps

WOD: 5 Rounds:

Every 3 min

6 Deadlifts 100/60kg

100m run

12 Burpees O the Bar.

WOD-21st November 2018.

Wednesday, November 21, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Back squats

Work to 4 x 5 reps

WOD: 4 rounds

400m run

21 KB Swings 24/16kg

15 Goblet squats

9 Push-ups


WOD-20th November 2018.

Tuesday, November 20, 2018

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Strict press

Work to 5 rep max.

Then 3 x 5 reps

WOD: 4 rounds

500m row

10 Strict press 45/30kg

15 Burpees O/Box

20 Wall balls 9/6kg

Buyout 50 Sit-ups


WOD-19th November 2018.

Monday, November 19, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Power Snatch

Work to 3 rep

And do 3 x 3 reps.

WOD: For time:

1000m row/run

40 DB Power snatch 22/15kg

750m

30 DB Power snatch

500m

20 DB Power snatch

300m