Month: October 2017

Training WOD: 40 x Wallballs 30 x medball situps 20 x K/B SDHP 24/16 10 x K/B Snatch (10 each arm) 24/16 400m run 22 min AMRAP

WOD Prep: Work on recycling quickly on power clean for 4 reps, can add 10+ kg above start weight. Training WOD: 2 x 6  min AMRAPS with 3 min rest in between A) Medball clean, & T2B, 2,4,6……. Rest 3 min , but run 400m during this time B)Power clean 50/35 & pullups, 2,4,6……  

Training WOD: Front squat, work to moderate 2 x 3 reps , approx 75-80% , 7RPE then Thruster, work to heavy single Finisher: 60 x alt dumbbell snatch for time 22.5/15 6 min cap HAPPY BIRTHDAY DUDS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Training WOD: Skill based emom hand stand hold for 20 sec  into 10 hspu ( scale to handstand hold only, wall climb & or shoulder taps or fewer reps) 15 x v-ups 10-12 x pistol squats ( scale to body weight lunges ) 30-40  d/u ( or practice as many d/u as you can) 5…

Training WOD: 20 minute emom -16/15 cal row -16/15 x burpees This is the last week of our ‘famous’ repeat wod, so make sure you have fun doing it!!!!!! Tip, ‘move fast, efficient and believe’. Accessory work: 5 x strict pull ups or ring rows ( hold top for 3 sec) 5 x pushups, 5…

8am + Class A) Individual In 3 mins Run 200m then AMRAP Bike (cals) Toes to Bar HS Walk (m) Chest to Bar Pullups Deadballs 5 rounds – 15 mins B) Teams of 3 Run 400m – with bar, plates, clips 90 Thrusters (40/30) 120 Situps 90 Floor Press 120 Bar Facing Burpees 90 Sumo…