Saturday WOW 1/12/2012

A - Dynamic warmup

 

B – 2 sets for time

Hill sprint

Pushups at every 10m marker x 5

rest 4 min

 

C – 4 Rounds

DU x 20

SDHP x 15

Front squats x 10

Friday WOD 30/11/2012

A - Shoulder Mobility

 

B – Hang power snatch tech

 

C – 12 minute AMRAP

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 25 (each exercise increments of 3 reps after every complete round)

Hang power snatch

Pullups

Box jumps

 

D - 3 minutes max DU’s

Thursday WOD 29/11/2012

A - Olympic lifting

 

B – 5 rounds for time:

Run 400m

Pullups x 6

KTE x 6

Wallballs x 12

Wednesday WOD 28/11/2012

A - Deadlifts 3 x 8

 

B – Hang power clean tech / TTB tech

 

C – 21 – 15 – 9

Hang Power Cleans

TTB

Tuesday WOD 27/11/2012

A - Back Squat 3 x 3

 

B – 30min AMRAP

Ring rows x 50

3 rounds

Ring dips x 8

KB swings x 12

Box jumps x 16

Monday WOD 26/11/2012

A – Shoulder press 3 x 3

 

B - Push press/push jerk technique

 

C – For time

S2OH x 20

Burpees x 40

S2OH x 10

Burpees x 20

Slam balls x 40

Saturday WOW 24/11/2012

A – 1oom Sprint x OTM for 10minutes

 

B -For time

Cash in kb swings x 50

 

5 rounds 1 bar

Push press x 5

Back squat x 5

Alternating lunges x 5 each leg

 

Cash out abmat situps x 50

Friday WOD 23/11/2012

A – Thruster build to a heavy single and cut back for 1-2 sets of 10

 

B – Rope Climb technique

 

C – Every 30seconds for 15 minutes alternating triplet

Rope climb x 1

Thruster x 3

Ring dip x 5

Thursday WOD 22/11/2012

A - Olympic Lifting

 

B - Back Squats 5 x 5

Then cut 50% for 2 x 10

 

C – ‘Tabata Madness’

20 sec on, 10 sec off and change for 8 total rounds

Jump squats

Slam balls

Shuttle run (20m)

Ring row

Wednesday WOD 21/11/2012

A - HSPU tech

 

B - Deadlift tech and build to heavy single

 

C – “Die-Anne”

9 Rounds for time

Deadlift x 5

HSPU x 5

7RGGCM