WOD-31st August 2018.

Friday, August 31, 2018

SKILL:

5 min EMOM

10 x Seated DB press.

STRENGTH:

15 min to find.

Power Cleans

work to 3 x 2rm

WOD: 5 rounds:

1 Power Clean 60/45kg

2 Front Squat

3 Thruster

15 Burpees

Buyout 400m run


WOD-30th August 2018.

Thursday, August 30, 2018

SKILL:

5 min EMOM

HS Holds 30/30.

STRENGTH:

Deadlift, rising bar to

3 reps

WOD: 5 Rounds.

5 Deadlift 100/70kg

15 Bar-facing Burpees

30 Sit-ups


WOD-29th August 2018.

Wednesday, August 29, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Back squats

Work to 4 x 3 reps

WOD: For time:

Run 800m

30 Backsquats @ body weight

Run 800m


WOD-28th August 2018.

Tuesday, August 28, 2018

SKILL:

5 min EMOM

5 x HS Push-ups.

STRENGTH:

Power snatch work to 1rm. Then back to 80% for 3 x 2 sets.

WOD: 3 rounds.

200m run

10 power snatches 45/30kg

10 box jumps 24/20

Rest 4 min.

Repeat another 3 rounds


WOD-27th August 2018.

Monday, August 27, 2018

SKILL:

5 min EMOM

10 x Seated DB press.

STRENGTH:

Push press.

Work to 4 x 3 rep.

WOD: 4 x 3 min rounds.

250 row

8 Push Jerks 45/30kg

10 Toes2Bar


WOD-24th August 2018.

Friday, August 24, 2018

SKILL:

5 min EMOM

5 x HS Push-ups.

STRENGTH:

3 x Power snatch

Touch and go.

Work to 70% for 3 sets

WOD: 15m EMOM.

1st: 10 P/Snatches 45/30kg

2nd: 10 Box jumps

3rd: 10 Burpees over the bar


WOD-23rd August 2018.

Thursday, August 23, 2018

SKILL:

5 min EMOM

10 x Seated DB press.

STRENGTH:

Front squats

Work to 4 x 3 reps

WOD:

10-20-30-20-10

Wall Balls

KB Swing 24/16kg

200m row/run each round.


WOD-22nd August 2018.

Wednesday, August 22, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Deadlift, rising bar to

3 x 5 reps

WOD: For time.

1000m row

20 Pull Ups

20 KB Swings 24/16kg

20 KB Lunges

20 Toes 2 Bar

20 KB Single Arm Push Press

20 Sit-ups

20 Wall Balls 9/6kg

20 Burpees

50 DU/100 skips


WOD-21st August 2018.

Tuesday, August 21, 2018

SKILL:

5 min EMOM

HS Holds 30/30.

STRENGTH:

15 min to find.

Power Cleans

work to 4 x 3rm

WOD: For time.

100m run

15 Power cleans 60/45kg

200m Run

50 DU/100 skips

400m run

50 DU/100 skips

200m run

15 Power cleans

100m run


WOD-20th August 2018.

Monday, August 20, 2018

SKILL:

5 min EMOM

10 x Seated DB press.

STRENGTH:

Strict press.

Work to 3 x 5rm.

WOD: 4 rnds for time:

400m run/500 row

10 Thrusters 45/30kg