Wednesday WOD 31/10/2012

A - Hang Power Snatch

 

B – 15 minutes work

Stones x 2 each shoulder

Tyre flips x 3

Bear crawl x 30m

Farmers walk x 20m

rest 3min

 

C – For time

Wallballs – 20.18.16.14.12.10.8.6.4.2

V-Snaps – 2.4.6.8.10.12.14.16.18.20

Tuesday WOD 30/10/2012

A - Shoulder mobility

 

B – ‘Odds and Evens’

On the minute Push press, On the 30sec Back squat for 16minutes

Push Press – 4

Back Squat – 10

 

C1 – 7 Min AMRAP

Burpee box jump x 5

DU/Skip x 10/30

rest 60sec

 

C2 – 6 Rounds 1 Kettlebell

KB Swings x 6

SDHP x 6

Front squat x 6

Monday WOD 29/10/2012

A - Deadlift 3 x 3

 

B - Strict pullups 3 x 3

 

C – 15min AMRAP

Deadlift x 5

Lateral jump over the bar x 10

KTE x 15

Saturday WOW 27/10/2012

A - DU tech

 

B – Tabata (20 seconds work 10 seconds rest) 6 rounds

Ring Rows

Slamballs

 

C – In teams of two complete
Run 600m
150x wall balls
50x burpees
150x double unders
50x high five push ups (together)
Run 600m

Friday WOD 26/10/2012

A - Push Press 5 x 5

 

B - HSPU Progressions

 

C – 6 Rounds for total time

Pullups x 9

Broad Jumps x 12m

Wallballs x 15

Rest 1 minute

Thursday WOD 25/10/2012

A - Olympic lifting or Back Squat 6 x 3-4 reps

 

B – KB Swing tech

 

C – “Pushing HELEN”

3 Rounds for time

Run/Row x 400m

KB Swing x 21

HR Pushups x 12

Wednesday WOD 24/10/2012

A - Double Under- tech warm up

Hang Power Clean -tech

Push press-tech

B - 3 sets of 2x Hang power clean + 1x push press (heavy)

C – “3 girls at once”
“GRACE”
Clean and Press x 30
“ANNIE”
50-40-30-20-10
Double Unders (scaled version 25-20-15-10-5)
Sit Ups
“GRACE”
Clean and Press x 30

Tuesday WOD 23/10/2012

A – Deadlifts 5 x 5

 

 

B -”BRADLEY”

10 Rounds for time

 

Run x 100m

Pullups x 10

Run x 100m

Burpees x 10

Rest 30sec

Monday WOD 22/10/2012

A - Shoulder/Thoracic mobility

 

B - Strict press 5 x 5
C – Pull up/kipping technique

 

D – “BARBARA”
5 rounds for time
20x pull up/sdlhp
30x push up
40x sit up
50x squat

Friday WOD 19/10/2012

A - Hip mobility

 

B - Deadlift x 5 OTM for 5min

 

C - Rope climb tech

 

D – 5 Rounds for time

Pullups x 10

KB Swings (heavy) x 15

Rope climb x 1