Month: January 2018

Training WOD: In 6 min complete: 800m run Then in remaining time AMRAP 2 Dumbell squat snatch 22.5/15 4 O/Head lunge 6 Over the db lateral burpee Alternating arms every round i.e round 1 (left side), round 2 (right side), etc REST 3 min 3 Rounds (record how many rds achieved per 6 min) (24…

Training WOD: 27min EMOM 9 Rounds a) *Squat (back, front, overhead) b) 6 – 8 Strict Pullup c) 8 – 10 Push up * 8 Back squat 82.5/55 (rd 1-3) 10 Front squat 60/42.5 (rd 4-6) 12 Overhead squat 42.5/30 (rd 7-9)  

30 x power snatch 50 /35 4/2 x mu 30 x burpee box jumps 4/2 x mu 30 x db thrusters 22.5/15 4/2 x mu 30 x 20m shuttle runs 4/2 x mu 30 x ring dips 4/2 mu For time Happy Birthday Karl !!!!!!!!!!!!!!!!!

8am + CLASS A) INDIVIDUAL – 18.0 Alternating Dumbbell Snatch (22.5/15) Burpee (over dumbbell) 21-15-9 reps for time (7 min time cap) B) Teams of 3 – 5 mins per station accumulate max reps/cals Deadball over shoulder Assault bike Handstand walk Rope Climbs Tire Pulls   9:15am Partner up 5 x Pull ups 10 x k/b…

Competition WOD: 16.2 Rx’d Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 61 / 38. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 83 / 52. If completed before 8 minutes, add…

WOD Prep: Sumop deadlift prep to start weight, 3 reps   Training WOD: A) Every 2min for 10mins (5 sets) 5 x reps tempo Sumo Deadlift (3sec hold at top, 5sec negative) Every 2min for 10mins (5 sets) 200m SPRINT ( Make sure you have a minimum of 1 min rest if not scale the…

WOD Prep: Cluster 1RM 12min to find a heavy cluster A cluster is a squat clean straight into a thruster ( needs to be one fluid movement) Training WOD: MacLeod (c/oCFNZ) 5 Power Cleans 42.5/30kg 5 Thrusters 5 Lateral burpee over bar (new standard, no step up) EM till failure *18 rounds is the gold…

Strength prep: 30secs Active hang from the bar Rest 30secs 30secs Bottom of push up hold Rest 30secs 30secs L sit hold on plates or paralettes Rest 30secs 3 Rounds Training WOD: S2OH Box jump overs 60/50 a) 21-15-9 @42.5/30 (timecap 4min) Rest 2 min b) 12-9-6 @60/42,5 (timecap 4min) Rest 2 min c) 9-7-5…

WOD Prep: Warmup to Power snatch, recycling for 5 reps at start weight Training WOD: 80 cal row 60 wallball 9/6 40 hang power snatch 52.5/35 (from top of knee) 20 Bar Muscle Up 14min AMRAP HAPPY BIRTHDAY CAROLINE AND JAIMEE  !!!!!!!!!!!!!!!!!!!!