WOD-30th April 2018.

Monday, April 30, 2018

SKILL:

5 min EMOM

8 x Seated DB Presses

STRENGTH:

Strict press.

Work to 5rm

then 3 x 3 rep

WOD: 4 rnds for time.

400m run

10 Push press 50/35kg

15 Push-ups

20 Box Jumps

25 Wall balls


WOD-27th April 2018.

Friday, April 27, 2018

SKILL:

5 min EMOM

5 x HS Push-ups

STRENGTH:

Power Snatch

Work to 80%

WOD: 21-15-9

Power Snatches 45/30kg

Wall Balls

400m run


WOD-26th April 2018.

Thursday, April 26, 2018

SKILL:

5 min EMOM 30/30

Ring holds.

STRENGTH:

Push press.

Work to 2rm

then 3 x 1 rep

WOD: 16min EMOM

Min 1 - Cal Row 15/12

Min 2 - 15 KB Swings 24/16kg

Min 3 - 15 Wall Balls 9/6kg

Min 4 - 15 Push Press 45/30kg

WOD-25th April 2018.

Wednesday, April 25, 2018

ANZAC DAY: WOD at 9am

SKILL:

15 x 20sec

1x Bar MU

2 x Pull ups,

3 x Ring rows

STRENGTH:

Deadlift, rising bar to 3rm for the day.

HERO WOD: SCOTTIE.

10 rounds – 18 min cap

5 Under hand strict pull ups

10m farmers carry 32/24kg

5 Burpees

5 Deadlift 120/80kg

WOD-24th April 2018.

Tuesday, April 24, 2018

SKILL:

5 rounds

Off the rig.

Active holds 30/30

STRENGTH:

Back squats to 3rm

Then do 3 x 2 reps

WOD: 20 min Cap.

Before each round

10 Back SQ 60/45kg

Run 400m

15 Knee to Elbow

20 Burpees

25 KB Swings 24/16kg

30 Goblet Squats

10/10 KB Snatch 24/16kg

400m Run


WOD-23rd April 2018.

Monday, April 23, 2018

SKILL:

5 min EMOM

5 x HS HOLDS 30/30

STRENGTH:

Cleans,

Work to 70-80%

For 3 x 2 reps

WOD: For time.

400m run

10 Power cleans 60/45kg

20 wall balls 9/6kg

30 burpees

40 box jumps 24/20”

400m run

WOD-20th April 2018.

Friday, April 20, 2018

SKILL:

5 min EMOM 30/30

Ring holds.

STRENGTH:

OH Squats

Work to 5rm for the day.

Then 3 x 3 reps

WOD:

Buy in 400m run

AMRAP 9 Minutes:

3 Power Snatch 45/30kg

5 OH Squats

7 Push Up

Buyout 400m run


WOD-19th April 2018.

Thursday, April 19, 2018

SKILL:

5 min EMOM

5 x HS HOLDS 30/30

STRENGTH:

Power clean

Work to 80%

WOD: 15m AMRAP.

7 Power cleans 60/45kg

7 burpees

200 m run


WOD-18th April 2018.

Wednesday, April 18, 2018

SKILL:

5 rounds

Off the rig.

Active holds 30/30

STRENGTH:

Deadlift, rising bar to 5rm for the day.

WOD: “Christine”

3 Rounds:

Row 500m

12 Deadlifts (BW)

21 Box Jumps 24”/20”


WOD-17th April 2018.

Tuesday, April 17, 2018

SKILL:

5 min EMOM 30/30

HS holds.

STRENGTH:

Strict press.

Work to 3rm

then 3 x 2 rep

WOD:

Tabata

Strict press 30/15kg

Push ups

then

400m run

Skip/Sit ups

100/10

80/20

60/30

40/40

20/50

400m run