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Thursday 21 September 2017

WOD

5 R/C

50 Hand release pushups

75 Thrusters 35/25

5 R/C

50 OHS 35/25

75 situps

5 R/C

 
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formats

Wednesday 20 September 2017

WOD

EMOM for 20 minutes

2 PC 84/59

2 FS 84/59

 
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formats

Tuesday 19 September 2017

WOD

Back squat

5 x 3 @ 75-80% – same weight across

Then

AMRAP 12 minutes

20 WB 9/6

15 Box jumps 24/20

10 Push jerk 65/46

5 MU

 
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Monday 18 September 2017

WOD

Every 90 seconds for 10 rounds

1 Snatch – full

1 Hang snatch – power OR full

Not T&G

Then

10,20,30

Burpee box jump overs 24/20

KB 24/16

9 minute cutoff, score is reps or completed time.

Putting their fitness to the test.

 
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formats

Saturday 16 september 2017

WOD

10 Rounds

Run 200m

10 DB S2OH 20/15

15 DB DL 20/15

25 DU

 

 

 
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formats

Friday 15 September 2017

WOD

Row 72/50 calories

straight into

27 – 21 – 15 – 9

Ring dips

Situps

Air squats

 
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Thursday 14 September 2017

WOD

5 Rounds

5 DL 102/70

11 C2B

16 Lateral burpees

Run 800m once the 5th round is completed.

 
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formats

Wednesday 13 September 2017/43

WOD

Power snatch

3 x 3 @65%

3 x 2 @75%

1 x 2 @85%

3 x 1 @90%

Then

20 KB 24/16

12 Push press 61/43

20m Walking lunges

30 KB

9 Push press

30m Walking lunges

40 KB

6 Push press

40m walking lunges

 

 

 
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formats

Tuesday 12 september 2017

WOD

Strict press

8 x 50%

7 x 60%

5 x 70%

3 x 80%

2 x 90 %

Work to a 1RM

Then

21 – 15 – 9

FS 84/59

Situps – use DB to anchor feet

8 minute cutoff.

 
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Monday 11 september 2017

WOD

7 Rounds

Run 400m

7 HPC 65/45

HPC MUST be unbroken for all 7 reps across the workout. There is a 25 minute cutoff to complete the required work.

 
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