WOD-24th January 20119

Thursday, January 24, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 3rm

Then 3 x 2 reps

WOD: 2 Rounds

200 m run

5 Inch worms

20 Cal row

5 Inch worms

200 m run

1 Round of Cindy”

(5 pull-up, 10 Push ups, 15 air squats)


WOD-23rd January 2019

Wednesday, January 23, 2019

SKILL:

5min EMOM

HS Holds 30/30

STRENGTH:

Front Squats

Work to a 5 rm

then 4 x 4 reps

WOD: 5 rounds

500 m row

5 Pull-ups

10 Front Squats 60/45kg


WOD-22nd January 2019.

Tuesday, January 22, 2019

SKILL:

5min EMOM

10 Wall balls

STRENGTH:

Cleans

Work to 2 rep

And do 3 x 2 sets

WOD: 6 rounds

15/12 cal row

5 Power cleans 70/50kg

10 burpees

WOD-21st January 2019.

Monday, January 21, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Push press

Work to 5 rep max.

Then do 3 x 4 reps

WOD: For time:

600m Run

6 Push press 60/45kg

16/12 Cal row

400m Run

4 Push press 70/50kg

14/10 Cal row

200m Run

2 Push press 80/55kg

12/8 Cal row


WOD-18th January 2019

Friday, January 18, 2019

SKILL:

5min EMOM

10 Wall balls

STRENGTH:

Front Squats

Work to a 3 rm

then 4 x 3 reps

WOD: 12min AMRAP:

5 Front squats 60/45kg

10 Box Jumps 24/20”

Chin Ups (Ascending 1 Rep after Each Round) 1,2,3…….

Buyout 1000m row.


WOD-17th January 2019.

Thursday, January 17, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Deadlifts.

Work to 5rm

Then 3 x 3 reps

WOD: Chipper.

100 DU/200 skips

50 wall balls 9/6kg

40 KB swings 24/16kg

30 cal row

20 burpees

10 Thrusters 50/35kg


WOD-16th January 2019.

Wednesday, January 16, 2019

SKILL:

5min EMOM

5-8 HS Push-ups

STRENGTH:

Power Cleans

Work to 2 rep

And do 3 x 2 sets

WOD: 3 Rounds:

400m run

21 KB swings 24/16kg

12 Pull-ups

Buyout 50 Abmat sit-ups


WOD-15th January 2019.

Tuesday, January 15, 2019

SKILL:

5min EMOM

HS Holds 30/30

STRENGTH:

Back Squats

Work to 3 x 8 reps

WOD: For time:

Buy in 500m run/row

5-10-20-40

Back Squats 60/45kg

KB swing 24/16kg

Buyout 500m run/row


WOD-14th January 2019.

Monday, January 14, 2019
 

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Strict press

Work to 5 rep.

Then 4 x 4 reps.

WOD: 21-15-9, for Time.

Rower

Push-Ups

Strict Presses 50/35kg

400m buyout.

WOD-11th January 2019.

Friday, January 11, 2019

SKILL:

5min EMOM

5-8 HS Push-ups

STRENGTH:

Power Snatch Complex.

1 x Power Snatch

1 x Hang P/Snatch

Work to 80%

Then 2 x 2 rounds

WOD: 5 rounds for time:

10 ground to overhead 45/30kg

200m run