WOD 1: push press + press 5-5-5-5-5 (15 minutes)
WOD 2: 4 rounds for time 10 deadlifts 225/155 and 20 box jumps/step-ups 24/20
(Open standard on box jump/step-up)
*16 minute time cap
11/10/15
WOD 1: 1 Rep Max Back Squat (30 minutes)
WOD 2: 8 minute AMRAP of: 200m run, 20 kb swings 24/16kg
11/9/15
WOD 1: Hang snatch high pull + snatch (Work to a heavy complex in 20 minutes)
WOD 2: 15 minute AMRAP of: 10 burpees, 20 air-squats, 30 plyometric push-ups, 40 sit-ups and 50 C2B pull-ups
11/7/15 WOD
Saturday partner WOD
50 S2O
400m run
50 front squats
400m run
50 push-ups-static
*more details in the morning.
11/6/15 WOD
WOD 1: Tabata T.T.B.
WOD 2: 10 minute AMRAP of: 30 double unders and 15 thrusters 75/55
11/6/15 WOD
WOD 1: Tabata T.T.B.
WOD 2: 10 minute AMRAP of: 30 double unders and 15 thrusters 75/55
11/5/15/WOD
WOD: 3 rounds of:
1 minute of rowing cals
1 minute of box jumps 20”
1 minute of sit-ups
1 minute of SDHP 32/24 kg
1 minute of box dips
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
11/4/15 WOD
WOD 1: Back squat 3 x 8 @ 60%
WOD 2: 5 x 3 minute rounds of 200m run, 8 front squats 135/95 and max effort chest to bar pull-ups. Rest 2 minutes between rounds.
*score is total number of pull-ups.
11/4/15 WOD
WOD 1: Back squat 3 x 8 at 60% (12 minutes – de load, max next week)
WOD 2: 5 x 3 minute rounds of 200m run, 8 front squats 135/95 and max effort C2B pull-ups.
(score is number of C2B pull-ups completed)
*rest 2 minutes between rounds.
11/4/15 WOD
WOD 1: Back squat 3 x 8 at 60% (12 minutes – de load, max next week)
WOD 2: 5 x 3 minute rounds of 200m run, 8 front squats 135/95 and max effort C2B pull-ups.
(score is number of C2B pull-ups completed)
*rest 2 minutes between rounds.