WOD-28th February 2019.

Thursday, February 28, 2019
      

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

Push press

Work to 1 rep.

Then drop weight 3 x 5 reps

WOD: For time:

21 Push Press 45/30kg

15 Wall balls 9/6kg

200m Row

18 Push Press

15 Wall balls

300m Row

15 Push Press

15 Wall balls

400m Row

12 Push Press

15 Wall balls

500m Row



 

WOD-27th February 2019.

Wednesday, February 27, 2019
 

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Deadlifts.

Work to 3rm

Then 3 x 2 reps

WOD: For time:

500m run

15 SDLHP 40/25kg

30 Hand release push ups

50 Sit-ups

30 goblet squats

15 Pull-ups

500m row



WOD-26th February 2019.

Tuesday, February 26, 2019
  

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

Back Squats

Work to a 5 rm

then 4 x 4 reps

WOD: 3 Rounds:

15 Back Squats 60/45kg

500 Row

30 Sit-ups



WOD-25th February 2019.

Monday, February 25, 2019
 

SKILL:

5 min EMOM

10 x Seated DB press

 

STRENGTH:

Cleans complex

1 x Clean

Work to 80%

And do 3 x 3 reps

WOD:

1000m row

5 rounds:

10 Cleans 60/45kg

15 Toe2Bars

Buyout 400m run

WOD-22nd February 2019.

Friday, February 22, 2019
 

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

OH Squats

Work to a 5 rm

then 4 x 4 reps

WOD: 5 rounds

12 Goblet Squats, 24/16kg

9 Sit-Ups

6 Pull-Ups.

3 Rounds with empty bar: 20/15kg

3 Muscle Cleans, below the knee 3 Front Squats

3 Thrusters ...



WOD-21st February 2019.

Thursday, February 21, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Cleans complex

1 x Clean

1 x Hang P/clean

Work to 70%

And do 3 x sets

WOD: 15 min EMOM.

Min 1-20 KB Swings 24/16kg

Min 2-15 Burpees

Min 3-10 Cal row

WOD-20th February 2019.

Wednesday, February 20, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Deadlifts.

Work to 5rm

WOD: Chipper.

50 Calorie Row

40 KB Deadlifts (heavy)

30 Burpees

20 KB swings 24/16kg

10 PU/20 ring rows


WOD-19th February 2019.

Tuesday, February 19, 2019
 

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

Front Squats

Work to a 5 rm

then 4 x 4 reps

WOD: 8 Rounds:

150m Run

7 Push-ups

10 Front Squats 40/25kg



WOD-18th February 2019.

Monday, February 18, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Push press

Work to 5 rep.

Then do 3 x 4 reps

WOD:

150 DU/450 skips

75 Wall Balls 9/6kg

50 Abmat Sit Ups

25 Thrusters 45/30kg

400m run


WOD-15th February 2019.

Friday, February 15, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 3rm

WOD: For time:

10 Deadlifts, 60/45kg

20 Front Squats,

30 Box Jumps, 24”/20”

40 KB swings 24/16kg

50 Wall Balls, 9/6kg

400m run buyout