WOD-10th January 2019.

Thursday, January 10, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 90%

Then 3 x 2 reps

WOD: For Time:

21-15-9-15-21

Deadlifts 80/50kg

Wall balls 9/6kg

Buyout 1000m row.


WOD-9th January 2019

Wednesday, January 09, 2019

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Power Cleans

Work to 3 rep

And do 4 x 2 sets

WOD: 20 AMRAP

10 Front squats 60/45kg

10 Hang Power Cleans 60/45kg

200m row



WOD-8th January 2019.

Tuesday, January 08, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Front Squats

Work to a 3 rm

then 3 x 3 reps

WOD: 4 Rounds:

10 Burpees

20 sit-ups

30 Squats

400 m run


WOD-7th January 2019.

Monday, January 07, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Push press

Work to 3 rep max.

Then drop weight a little and do 4 x 2 reps

WOD: For time.

500m row

50 Wall balls 9/6kg

40 KB swings 24/16kg

30 Burpees

20 Push press 50/35kg

400m run


WOD-4th January 2019

Friday, January 04, 2019

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Deadlifts.

Work to 90%

Then 3 x 2 reps

WOD: 8 min AMRAP:

8 Cal Row

8 KB Swings, 24kg/16kg

2min Rest

8 min AMRAP:

8 Calorie Row

8 Burpees Over Rower


WOD-3rd January 2019.

Thursday, January 03, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Push press

Work to 5 rep max.

Then drop weight a little and do 3 x 5 reps

WOD:

2 sets

21-15-9

Toes 2 Bar

Burpee over Bar

Push Press 45/30kg


WOD-2nd January 2019.

Wednesday, January 02, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Back Squats

Work to a 3 rm

then 3 x 3 reps

WOD: 15min AMRAP:

12 burpees

12 ¾ Bodyweight squats

WOD-1st January 2019.

Tuesday, January 01, 2019

CLOSED:

NEW YEARS DAY.


WOD-31st December 2018.

Monday, December 31, 2018

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Power Cleans

Work to 2 rep

And do 3 x 2 sets

WOD: For time:

400m run

21-15-9

Hang Clean 50/35kg

Pull-ups

Buyout 1000m row


WOD-28th December 2018.

Friday, December 28, 2018

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Front squats

Work to a 5 rm

then 3 x 4 reps

WOD: 3 rounds for time:

400m Run

30 Sit-ups

20 Burpee Box Over 24”/20”

10 Front squats 50/35kg