WOD-30th March 2018.

Friday, March 30, 2018


CLOSED GOOD FRIDAY:


WOD-29th March 2018.

Thursday, March 29, 2018

SKILL:

5 min EMOM

Push ups,

10 reps

STRENGTH:

OH squat.

Work to a 5rm.

Then do 3 x 3 reps.

WOD:

Max pull-ups in 90 secs

3 min to run 400m

Max push-ups in 90 secs

3 min to run 400m

Max toes to bar in 90 secs

3 min to run 400m

WOD-28th March 2018.

Wednesday, March 28, 2018

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Cleans Complex

1 x Power clean

2 x OH Squats

WOD: For 15 min Cap.

100m Row, 9 Cleans 45/30kg, 9 Push Ups

200m Row, 8 Cleans 45/30kg, 8 Push Ups

300m Row, 7 Cleans 50/35kg, 7 Push Ups

400m Row, 6 Cleans 60/40kg, 6 Push Ups

500m Row, 5 Cleans 70/45kg, 5 Push Up


WOD-27th March 2018.

Tuesday, March 27, 2018

SKILL:

15 x 20sec

1x Bar MU

2 x Pull ups,

3 x Ring rows

STRENGTH:

Push press.

Work to 2rm

then 3 x 1 rep

WOD: 7 Rounds:

In a 2min:

Run 200m

Push Press 45/30kg

Rest 1 min


WOD-26th March 2018.

Monday, March 26, 2018

SKILL:

5 min EMOM

HS HOLD 30/30

STRENGTH:

Back squats to 5rm

Then do 3 x 3 reps

WOD: 8 Minute AMRAP

50M Sprint

20 KB swings 24/16kg

Rest 90 sec

8 Minute AMRAP

15 Box jumps 24”/20”

15 Wall balls


WOD-23rd March 2018.

Friday, March 23, 2018

SKILL:

5 min EMOM

5 x HSPU

STRENGTH:

Deadlift, rising bar to

2 rm for the day.

WOD: 5 rounds:

5 x Deadlift, 80/55kg

10 Burpees

200m run

WOD-22nd March 2018.

Thursday, March 22, 2018

SKILL:

5 min EMOM

HS HOLD 30/30

STRENGTH:

Snatch complex.

Work to 80%

1 x Power snatch

1 x H/snatch

WOD: 3 x 4 Minute AMRAPS:

18-15-12

Power Snatch 45/35kg

Burpee O/Bar

Max Calorie Row

2 min rest


WOD-21st March 2018.

Wednesday, March 21, 2018

SKILL:

5 min EMOM 30/30

Ring holds.

STRENGTH:

Strict press.

Work to 3rm for the day,

then 3 x 2 rep

WOD: 3 Rounds

21 KBS 24/16kg

15 Pull ups

9 Strict Press 50/35kg

400m run


WOD-20th March 2018.

Tuesday, March 20, 2018

SKILL:

15 x 20sec

1x Bar MU

2 x Pull ups,

3 x Ring rows

STRENGTH:

Front squats to 3rm

Then do 3 x 2 reps

WOD: 10 rnds for time:

7 SDHP 45/30kg

7 Front Squats

7 Push Jerks

Buyout 1000m row.


WOD-19th March 2018.

Monday, March 19, 2018

SKILL:

5 min EMOM

HS HOLD 30/30

STRENGTH:

Cleans Complex

1 x Power clean

1 x Hang clean

WOD:

200m row

10 H/Power Cleans 60/45kg

10 Pull ups

400m row

10 Hang Power Cleans

20 Pull Ups

600m row

10 Hang Power Cleans

30 Pull Ups