WOD-28th September 2018.

Friday, September 28, 2018

SKILL:

5 min EMOM

8 x wall balls.

STRENGTH:

Push press.

Work to 4 x 2rm.

WOD: 16min EMOM

1) Calorie Row 12/8

2) 15 KB Swings 24/16kg

3) 12 Wall Ball 9/6kg

4) 10 Push Press 45/30kg


WOD-27th September 2018.

Thursday, September 27, 2018

SKILL:

5 min EMOM

5 x HS/Push-ups

STRENGTH:

Deadlift, rising bar to

3 x 5 reps

WOD: 4 rounds:

15 Box jumps 20”/24”

30 Sit-ups

400m Row


WOD-26th September 2018.

Wednesday, September 26, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Snatch

Work to 80%.

3 position Snatch.

WOD: 5 rounds for time:

3 Power Snatch at the weight you got to

10 Pull-ups

400m run


WOD-25th September 2018.

Tuesday, September 25, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Cleans

Work to 1rm clean. Then back to 80% of your 1rm and 3 x 3reps.

WOD: 21-18-15-12-9-6

Row for Calories

Power Clean 95/65

Push Up


WOD-24th September 2018

Monday, September 24, 2018

SKILL:

5 min EMOM

HS Holds 30/30.

STRENGTH:

Back squats

Work to 4 x 3 reps

WOD: 40-30-20-10

400 run/row

Wall balls

DB Snatches (alt) 22/15kg

WOD-21st September 2018.

Friday, September 21, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

2 Cleans 

Work to 80%

WOD: 15min Cap.

5-6-7… Cleans 50/35kg

5-6-7… Pull-ups

500-400-300-200-100m row


WOD-20th September 2018.

Thursday, September 20, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Power snatch complex

Work to 80%.

1 x Power snatch

1 x Hang snatch

WOD: 7 rounds for time:

5 power snatches 45/30kg

10 KB swing 24/20kg

200m row


WOD-19 September 2018.

Wednesday, September 19, 2018

SKILL:

5 min EMOM

5 x HS Push-ups

STRENGTH:

Deadlift, rising bar to

3 x 5 reps

WOD: For time:

1000m Row

50 Air Squats

50 Sit Ups

50 Push Ups

50 Pullups


WOD-18th September 2018.

Tuesday, September 18, 2018

SKILL:

5 min EMOM

HS Holds 30/30.

STRENGTH:

Front squats

Work to 4 x 3 reps

WOD: 4 x 3min rnds 1min rest.

10 Front squats. 50/35kg

10 Box jumps 24”/20”

Row for max cals.

1min rest


WOD-17th September 2018.

Monday, September 17, 2018
 

SKILL:

5 min EMOM

10 x Seated DB press.

STRENGTH:

Strict press.

Work to 4 x 5rm.

WOD: 12min AMRAP

12 Push-ups

10 Strict Presses 30/15kg

8 Thrusters

6 Pull-ups

4 Knee2elbows