WOD-27th December 2018.

Thursday, December 27, 2018

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Deadlifts.

Work to 80%

Then 3 x 5 reps

WOD: “CHIPPER”

4 Rounds

20 DU/40 skips

20 Wall Ball 9/6kg

20 HR Push ups

Buyout 400m run/500 row


WOD-24th December 2018.

Monday, December 24, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Push press

Work to 5 rep max.

WOD: CRIPPLER

400m run

21 shoulder press, 45/30kg (from ground)

400m run

21 push press

400m run

21 push jerks

400m run


WOD-21st December 2018.

Friday, December 21, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Cleans

Work to 2 rep

And do 3 x 2 sets

WOD: 3min AMRAP sets, 1 min rest between sets.

24-21-18-15

Power cleans

24/18-21/16-18/14-15/12

Cal row

Max Power clean 50/35kg


WOD-20th December 2018.

Thursday, December 20, 2018

SKILL:

5 min EMOM

HS HOLDS 30/30

 

STRENGTH:

Strict press

Work to 80%.

Then 3 x 5 reps

 

WOD: 15 min AMRAP:

5 S2OH 50/35kg

10 Pullups

15 Sit-ups

200m run

WOD-19th December 2018.

Wednesday, December 19, 2018

SKILL:

5min EMOM

5-8 HS Push-ups

STRENGTH:

Deadlifts.

Work to 70

Then 3 x 8 reps

WOD: 3 rounds:

2-4-6-8-10

Burpees

10-8-6-4-2

DB Thrusters


WOD-18th December 2018.

Tuesday, December 18, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

1 x Power Snatch

Work to 80%

Then 3 x 2 reps

WOD: 8min AMRAP:

200M Run

8 Hang Power Snatch 50/35kg

Buyout 400m run


WOD-17th December 2018.

Monday, December 17, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Back squats

Work to a 5-rep max

then 3 x 4 reps

WOD: For time:

1000m row

50 Push-ups

100 Squats

50 Push-ups

500m row


WOD-14th December 2018.

Friday, December 14, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

1 x Power Snatch

Work to 80%

Then 3 x 2 reps

WOD: 3 rounds:

200 m run

10 power snatches 45/30kg

10 box jumps 24/20”

Rest 2 min

Repeat another 3 rounds


WOD-13th December 2018.

Thursday, December 13, 2018

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 1 rm

Then back to 90%

Then 3 x 3 reps

WOD: For time.

6 Deadlifts @ 85% of 1rm

12 KB swings 24/16kg

5 Deadlifts

12 KB swings

4 Deadlifts

12 KB swings

3 Deadlifts

12 KB swings

2 Deadlifts

12 KB swings

1 Deadlifts

12 KB swings


WOD-12th December 2018.

Wednesday, December 12, 2018

SKILL:

5 min EMOM

HS HOLDS 30/30

STRENGTH:

Strict press

Work to 70%.

Then 3 x 8 reps

WOD: 3 x TABATA:

1 min between each one

KB Swings 24/16kg

Push-press 50/35kg