WOD-11th March 2019.

Monday, March 11, 2019
   

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Back Squats

Work to a 5 rm

then 3 x 4 reps

WOD: Four rounds for time:

400m Run

50 Air Squats



WOD-8th March 2019.

Friday, March 08, 2019
   

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

Power Snatch Complex.

Work to 60% then 10min EMOM

Rising to 80%

1 x Power Snatch

1 x Hang P/Snatch

WOD: 5 x 3 min AMRAP:

3 Power Snatches 50/35kg

6 Push-Ups

9 Air Squats

Then Rest 1 min



WOD-7th March 2019.

Thursday, March 07, 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: Chipper.

50 Cal row

50 DU/150 skips

50 Goblet SQ 24/16kg

50 HR push-ups

50 Sit-ups



WOD-6th March 2019.

Wednesday, March 06, 2019
 

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Power Cleans.

3 x Power Clean

Work to 80%

And do 3 x 2 reps

WOD: 15 min AMRAP

5 thrusters 45/30kg

7 hang power cleans

10 Cals rower

WOD-5th March 2019.

Tuesday, March 05, 2019
 

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Front Squats

Work to a 5 rm

then 4 x 4 reps

WOD: 21-15-9:

Thrusters 45/30kg

Front squat

Burpees



WOD-4th March 2019.

Monday, March 04, 2019
 

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

Strict press

Work to 5 rep.

Then drop weight 3 x 4 reps

WOD: 3 min x 5 Rounds.

250/200m Row

8 Push press 45/30kg

10 Burpees



WOD-1st March 2019.

Friday, March 01, 2019
 

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

OH Squats

Work to a 3 rm

then 3 x 3 reps

WOD: 4 Rounds:

10 x DB Snatch Ea arm 15/9kg

20 x Front Rack Lunges

30 x Sit-ups

400m Run/Row

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