Saturday WOW 29/09/2012

A – OTM x 5min

Deadlift x 3

Burpee x 3

 

B – 10min AMRAP

‘CINDY’

Pullups x 5

Pushups x 10

Air Squat x 15

rest 4min

 

C – 15min AMRAP

Run x 200

TTB/T2R x 10

Wallballs x 15

DU/Skips x 20/60

Friday WOD 28/09/2012

A - HSPU tech / mobility

 

B - TTB tech / mobility

 

C - Squat depth

 

D – 20 min AMRAP

‘Ledesma’

HSPU x 5

TTB x 10

Medball Cleans x 15

Thursday WOD 27/09/2012

A – OLY Lifting technique and warmup for Cleans

B – OTM Complex rest 2min between sets

5 Cleans OTM x 5min

4 Cleans OTM x 5min

3 Cleans OTM x 5min

2 Cleans OTM x 5min

1 Clean OTM x 5min

Ascending weight each round of 5min

Wednesday WOD 26/09/2012

A - Squat depth and Front rack mobility

 

B – Cleans – Tech

 

C – Rope Climbing – Technique

 

D – 5Rounds for time

Run x 100m

Max height wallballs x 5.4.3.2.1

Cleans x 5.4.3.2.1

Rest 4min

 

E – 10 – 8 – 6 – 4 – 2

Box jumps

KTE

Clap pushups

 

Tuesday WOD 25/09/2012

A – Shoulder/Thoracic mobility

 

B – 5 Rounds / Rest 2min /4 Rounds / Rest 2min /3 Rounds / Rest 2min /2 Rounds / Rest 2min /1 Round

 

Burpees x 5

Ring Dips x 10

Pullups x 5

BW Back squat x 10

Monday WOD 24/09/2012

A – OTM x 5min

Bench Press x 5 (BW or scaled)

 

B – 10.15.20

Lunges

Box jumps

Pistols

 

C – 10min AMRAP

Wall walks x 5

DU x 10

KB Swing x 15

Pushup x 20

Saturday WOW 22/09/2012

A - Shoulder and hip mobility
B - Deadlift build to a heavy triple
C – 6 min amrap
5x deadlift
20x double unders
2min rest
6min amrap
10x wall ball
10x kte
2min rest
6min amrap
10x clap push up
12x kbs
2min rest
6min amrap
5x pull up
10x burpees

Friday WOD 21/09/2012

A – OH Squat technique/mobility

into 5 x 5reps

rest 2min between sets

 

B – 10 Min AMRAP

OH Squat x 5

TTB/TTR/Abmat x 10

 

rest 3min

 

C – 10 Min AMRAP

Wall walks x 5

Hang power cleans x 7

Thursday WOD 20/09/2012

A - Snatch Pull 5 x 3

 

B – Snatch Balance 5 x 2

 

C – Tall Snatch 5 x 1

 

D – Max Snatch

Wednesday WOD 19/09/2012

A – Squat depth mobility/plyometric warmup 10min

 

B – OTM x 10min

Deadlift x 5

Jumping Squat x 5

 

C – 20min AMRAP

Run/Row x Complex/600m

3 Rounds holding a plate @ 20/15kg

Push Press x 7

Thruster x 14

OH Lunge x 21