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Friday 19 September 2014

WOD

1RM OHS

Then

2 min ME UB = 1 attempt

OHS 52/36 (61/43)

Rest

2K Row

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Thursday 11 September 2014

WOD

1RM Hang Clean

Then

AMRAP 18

7 Burpees

14 KB 24/16 ( 32/24)

21 DU

Run 200m

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Wednesday 17 September 2014

WOD

BS

6×4 @75 %

Then

6 Rounds   ( 30 HSPU , 40 Pistols, 50 C2B, 40 Pistols, 30 HSPU )

4 C2B

6 Pistols

8 HR Pushups

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Tuesday 16 September 2014

1RM Hang Snatch

Then

5 min AMRAP

Clean & Jerk 75/50 ( Cluster 75/50)

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Monday 15 September 2014

WOD

2 Rounds

5 BMU

10 HSPU

15 Box Jump 24/20 (30/24)

20 T2B

25 Burpees

5 PS 52/36 (61/43)

10 OHS

15 PC

20 PJ

25 DL

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Sunday 14 September 2014

R&R

 
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Saturday 13 September 2014

WOD 1

AMRAP 10

10 m Farmer Carry 2xKB 24/16 for reps ( 5m Shuttle up and back )

200 Run

400 Row

800 Bike

One partner works the farmers carry while the other Runs Rides or Rows.

Both Partners will Each Run, Ride AND Row!

Score is Farmers carry laps.

 

REST 5 Min

 

WOD 2

AMRAP 10

10 Box Jumps/ Stepups 24/20

1o Burpees

10 Situps

Run 200 – 400 – 800 – 400 – 200

In a Relay one partner will work while the other runs…

Score is Reps…

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Friday 12 September 2014

WOD

EMOM 30

min 1 10 Cal Row

min 2 10 OHS 43/30

min 3 Gate run

min 4  10 WB 9/6

min 5 10 Box Jump Overs 24/20

min 6 Rest

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Thursday 11 September 2014

WOD

BS

6×6 @70%

10 Ringdips between sets ( 6 sets total )

Then

5 Rounds ( Only 1 Round 50 UB DU, 50 Burpees, 50 Situps )

10 DU

10 Burpees

10 Situps

 

 

 

 
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Wednesday 10 September 2014

WOD

21 – 15 – 9

PC 52/36 (61/43)

Box Jump 24/20 (30/24)

15 – 12 – 9

PC 61/43 (70/49)

Run 400m

12 – 9 – 6

PC 70/49 (84/59)

HSPU (strict)

 
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