Strict Press
WOD:
15 minute AMRAP
3 x Shoulder to Over head 40/50
6 x Front Squats 40/50
9 x Bar Facing Burpees
ETMOM 1 x Car Park Sprint!
(Every two minutes)
Tuesday, March 31, 2015
Monday, March 30, 2015
WOD Tuesday 31st March
Cleans - working to 3 RM
WOD: 5 rounds for time
6 x Cleans 45/60
8 x Box Jumps
1 x 400 Run
10 x Ball Slams
Finisher: Kettlebell Surprise
Sunday, March 29, 2015
WOD Monday 30th March
Strength/skill
Work to 3 RM Thrusters
WOD
4 x 400 Buy in
5 Rounds for time
6 x Front Squats
6 x Thrusters 35/
6 x Box Jumps
Monday, March 23, 2015
Saturday 28th March "Happy Birthday LJ & Mungo"
As requested:
28/03 Mungo and ELJ Birthday wod:
400 metre run check in
3 rounds (March)
28 (day) thrusters & strict pull ups BUT every minute on the minute whilst you are cycling the 3 rounds 10 mountain climbers (knees all the way through the arms for the reps to count!
Each single leg rotation counts as one rep).
Score is total time for WOD!
WOD Thursday 26th March "Happy Birthday Will"!
Happy Birthday to the legend that is Will.
- standard!
WOD Wednesday 25th March
Deadlifts
EMOM:
Start minute: 5 x Press Ups & 10 wall Balls
Next minute: 30 seconds DU's/single skips
WOD
15 minute AMRAP
6 x Deadlifts 60/100
8 x Pull Ups
10 x Sit ups
200 run
WOD Tuesday 24th March
Toes to bar progressions
3 position Snatch
WOD:
10 minute Clock
15, 12, 9
Power Snatch & toes to bar
THEN Burpees box jumps for the rest of the time.
Your score is the amount of Burpee box jumps that you complete.
Sunday, March 22, 2015
WOD Monday 23rd March
Strength:
Back Squats 5 x 5
(One minute rest between sets)
WOD
5 Rounds for time
15 x KB Swings
10 x Box Jumps
5 x Cleans
Wednesday, March 11, 2015
WOD Wednesday 18th March
Strength/skill:
Sprint/plank EMON.
Even 200m sprit, odd 1min plank 10mins
WOD:
5 rounds for time:
5 x HSPU,
5 x Kettlebell swings,
5 x T2Bs
5 x Burpees
5 x Pull ups
WOD Tuesday 17th March
Strength/skill:
pull up progressions
WOD:
21, 15, 9 of thrusters & 50 doubles unders between each or 100 skips
WOD Monday 16th March
Strength:
front squats 5X5 80-85%
WOD:
7min AMRAP "surprise" of:
12 box jumps,
10 kettlebell swings,
8 burpees
WOD Thursday 12th March
Strength:
OHS mobility
Clean & Jerk working to 1RM
Hang lever & Kipping progressions
WOD:
15 minute AMRAP
3 x STOH
6 x strict pull ups (or ring rows)
9 x Knees 2 Elbows
Tuesday, March 10, 2015
WOD Wednesday 11th March
Strength:
Snatch progress & skills
Snatch blance & 3 position Snatch
EMOM:
Wall Ball "magic".
WOD:
Run & rest ....
Monday, March 9, 2015
WOD Tuesday 10th March
Strength:
Strict Press 5 x 5
OHS technique
WOD:
5 rounds for time
7 x Power Cleans
7 x Burpees
200 run
Sunday, March 8, 2015
WOD Monday 9th March
KB squats and reverse lunges
WOD:
7 rounds of
7 KB Swings 200 run
7 Box Jumps 200 run
2 minutes rest
Thursday, March 5, 2015
WOD Friday 6th March
Deadlifts
Skills: OHS mobility
EMOM:
Deadlifts & KB swings 5 reps of each 10 minutes
WOD:
2 x 5 minute AMRAPS
A:
6 x Deadlifts
8 x Over Box Burpees
10 x KB Swings (American 20/28)
B:
6 x Knees 2 Elbows
8 x OHWL (15/20)
10 x GTOH (15/20)
Tuesday, March 3, 2015
WOD Thursday 5th March
Strength:
Strict Press 5 x 5 paired with max strict pull ups (progress to weighted as necessary)
EMOM: (10 minutes)
5 x OHS
5 x Box Jumps
WOD: - for time (same bar 35/50)
200 run
10 x Front Squats
200 run
10 x Thrusters
200 run
10 x Cleans
200 run
10 x STOH
3 x Wall Climbs
WOD Tuesday 3rd March
Strength:
5 x 5 tempo Squats
EMOM:
Cleans to failure - increase by one rep after every minute - HEAVY
WOD:
2 x 5 minute AMRAPS
A:
5 x Box Jumps
5 x Wall Balls
** Rest 2 minutes **
B: (ladder)
1 x Knees to elbow
1 x hand release burpee
(Increase by one rep every round)
Your score for B is the last competed round
Sunday, March 1, 2015
WOD Monday 2nd March
Strength & Skills
Followed by an 8 Minute AMRAP
Toes to bar progressions
Kipping
Knees to elbows
Toes to bar
http://physiodetective.com/2014/01/23/5-tips-on-how-to-improve-your-toes-to-bar/
WOD
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