WOD-Wednesday 3rd September 2014

Wednesday, September 03, 2014
Warm up - Tabata 8 rounds (4 mins) hollow rocks/tight arches.

Skill - DB smatch. 8mins increasing weight.

Strength - OHS. 10 air squats. 10 with bar. 5-5-3-2-2-5RM.

Wod - for time (12min cap)
Buy in/out 100 du's or 2mins of du attempts. 
21 - 15 - 9
Hang cleans 60/40kg
Front squats 60/40kg

 


WOD-Tuesday 2nd September 2014

Tuesday, September 02, 2014
Warm up - 1-10 push ups/10-1 sit ups.
Skill - STRICT pull ups. 5 sets of max reps.
Strength - Power snatch. Warm up to a heavy single then 5sets of 1 rep (no tap in go)
Wod - for time (18min cap) 
 10 push jerk 50/40kg
20 burpees
300m run
40 box jumps 24/20"
50 sit ups
400m run
30 wall balls 9/6kg
20 burpees
10 push jerk 50/40kg




WOD-Monday 1st September 2014

Monday, September 01, 2014
Warm up - 4 min amrap @ warm up pace. 3-burpees, 5-air squats, 7-sit ups.

Skill - Wall Climbs.

 Strength -  Push Jerk. Warm up to working weight then 3sets x 3reps (85% max) of 1rm. "MAINTAIN TECHNIQUE"

 WOD - Chipper. For Time.     

400m run     
30 kb swings 24/16kg     
20 box jumps     
10 kb thrusters 24/16kg     
400m run     
10 kb thrusters     
20 box jumps     
30 kb swings     
400m run
 






WOD-Friday 22nd August 2014

Friday, August 22, 2014

SKILL: FRIDAY 22-8-2014

8 round tabata push-ups

STRENGTH:

Squat clean. Warm up to 70% of 1rm then do 4 x 3reps.

WOD: 21-15-9 reps of:

pullups

burpees 


WOD-Thursday 21st August 2014

Thursday, August 21, 2014

SKILL: THURSDAY 21-8-2014

5min DU/prac.

STRENGTH:

Deadlift. Warm up to a 3rep max.

WOD:

For time:

Run 300m

20 x Push press, 50/35kg

Run 300m

15 x Push press,

Run 300m

10 x Push press,

Run 300m

5 x Push press,  


WOD-Wednesday 20th August 2014

Wednesday, August 20, 2014

SKILL: WEDNESDAY 20-8-2014

8 round tabata hollow holds and tight arches.

STRENGTH:

Strict press. Warm up to 90% of 1rm then do 3 x 3reps

WOD: 20min cap.

30 push-ups

40 pullups

50 kettlebell swings 24/20kg

60 sit-ups

70 burpees


WOD-Tuesday 19th August 2014

Tuesday, August 19, 2014

SKILL: TUESDAY 19-8-2014

Handstand push-ups. 5 x 8reps

STRENGTH:

Front squat. Work to 80% 1rm

Then do 3 x 5reps

WOD: 9min AMRAP:

30 sit-up buy in

3 Power Snatch 45/30kg

5 Overhead Squats

7 Push Up 

30 sit-up buyout


WOD-Monday 18th August 2014

Monday, August 18, 2014

SKILL: MONDAY 18-8-2014

Pull-ups. 5 x as many reps as possible.

STRENGTH:

Power snatch. Work up to 70% of 1rm the do 5 x 3reps.

WOD: 3 rounds:

10 x Squat clean 60/45kg

20 Box jump, 24/20”

30 KB swings.


WOD - Friday 15th August 2014

Friday, August 15, 2014

SKILL: FRIDAY 15-8-2014

Wall balls. 5 x 10reps

STRENGTH:

Power cleans. Warm up to 70% of 1rm then do 5 x 3reps do not let go of the bar each set.

 WOD: 3 Rounds

40x Sit up

30x Double Under/90 skips

20x KBS

10x Pull up


WOD - Thursday 14th August 2014

Thursday, August 14, 2014

SKILL: THURSDAY 14-8-2014

Push ups 5min of as many as possible.

STRENGTH:

Deadlift. Warm up to 80% of 1rm. Then do 3 x 5reps

WOD:

10 Thruster (50/35kg)

 20 T2B

 10 Power Snatch (50/35kg)

 20 Push Ups HR

 100 Double Unders

 20 Push Ups HR

 10 Power Snatch (50/35kg)

 20 T2B

 10 Thruster (50/35kg)