Friday WOD 31/08/2012

A - Build to a heavy Thruster 1 rep – 15min

 

B – TGIF in half an hour!

30 Min AMRAP

Row 500m / Run 600m

2 rounds

Thruster x 5

Clap Pushups x 10

Box jumps x 12

Wall balls x 15

Thursday WOD 30/08/2012

A - Front Squat 1 RM

 

B – Front Squat 5 x OTM for 5minutes

 

C - Olympic Lifting Class

Wednesday WOD 29/08/2012

A – Shoulder mobility

 

B1 - Bench Press 5 x 5

B2 - Chinups (weighted) 5 x 5

 

C – 4 Rounds

Run x 400m

TTB/R x 10

Burpees x 10

Rest 2 min between rounds

Tuesday WOD 28/08/2012

A - Shoulder mobility/trap release

 

B – Strict Press max for day

 

C – Back Squat 5 x 5 reps

rest 2 min btw sets

 

D – 21 – 15 – 9 – 15 – 21

KB swing

HR pushup

Walking lunges

Monday WOD 27/08/2012

A - Hip and front rack mobility

 

B - Hang Power Clean max for the day – 15min

 

C - Strict Pullups 5 x Max reps

2min rest btw sets

 

D – 15 min AMRAP

Deadlift x 5

Lateral jump over bar x 10

Abmat situps x 15

Saturday WOD 25/08/2012

A – Power Cleans 4 x 2reps

 

B – Deadlifts build to a heavy triple 10min

 

C – 5 Rounds for time

Pullups x 15

 

2 rounds

Power Clean x 5

SH 2 OH x 5

 

Wallballs x 15

Friday WOD 24/08/2012

A - Hip mobility

B – Front Squat + Thruster EMOM x 10min

 

C – 21 – 15 – 9

Front Squat

Ring Dip

Run 200m

Thursday WOD 23/08/2012

A - Barbell Lunges 5 x 5 each leg

 

B - Max Pullups x 2 minutes

 

C – Olympic Lifting Class

Wednesday WOD 22/08/2012

A - Push Jerk 5 x 3reps

 

B - Deadlift OTM 3reps x 7minutes

 

C – 10 Rounds

KB Swings x 7

Burpees x 7

30sec rest between rounds

Tuesday WOD 21/08/2012

A - Hang Power Clean work up to your daily max

B – Ring Dips     4 x max effort

 

C – ‘Nasty Girls’

3 rounds for time

Hang Power Cleans x 10

MU/Pullups x 7

Air Squats x 50