24.03.2017

24.03.2017

Mar 23

Test

500m Row AFAP

 

MetCon (A)

8min AMRAP

10 DB Snatch

10 DB Lunge

10 DB Sit up (db on chest)

 

MetCon (B)

12 min AMRAP

Level: 1

Level: 2

Level: 3

5 SEC L HOLD 5 Scaled T2B 5 T2B
10 wall Balls 10 wall Balls 10 wall Balls
5 Negative Pull up 5 Pull up 5 CTB Pull up
20 KB SDHP 20 KB SDHP 20 KB SDHP

 

Well done to our Champs on the day Rogue (284) and Jezza (305)

23.03.2017

23.03.2017

Mar 22

Strength

Push – Pull Work

A1) Bench Press (10 reps)

rest 1 min

B2) Strict Pull ups (6 reps)

x5 Sets

 

MetCon

*Select a barbell weight that makes the 8 S2OH manageable without breaking, but still very challenging

8 min AMRAP

10 Power Clean

8 S2OH

6 Front Squat

Row (12/10 cals)

 

8 min AMRAP

10 Power Clean

8 S2OH

6 Front Squat

10 Burpees

 

WOD Scores 23.03.2017

22.03.2017

22.03.2017

Mar 21

Speed & Power Day

 

A) Snatch Complex

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

 

B) Clean Complex

3 Power Cleans

1 Hang Squat Clean

 

21.03.2017

21.03.2017

Mar 20

Strength

Overhead Work

A) Shoulder Press (build to a tough single) 10 min cap

B) Push Press (build to a tough double) 10 min cap

C) Push Jerk ( build to a tough triple) 10 min cap

 

 

MetCon

3 rounds of…

Every 3:30 for max intensity 

 

Level: 1

Level: 2

Level: 3

7 Burpee AFAP 9 Burpee AFAP 9 Burpee AFAP
10 DB Thrusters 10 DB Thrusters 10 DB Thrusters
50 Single 30 Double Unders 50 Double Unders

 

 

WOD Scores 21.03.2017

20.03.2017

20.03.2017

Mar 19

Strength

Back Squats

3 rep x 5 set

 

MetCon

15 min AMRAP

Buy In: 800 m RUN

Then AMRAP

 

Level: 1

Level: 2

Level: 3

5 Jump or Ring Rw 5 Pull up 5 CTB Pull up
10 Scaled Push up 10 HR Push Up 10 HR Push Up
15 Air Squat 15 Air Squat 15 Air Squat

 

18.03.2017

18.03.2017

Mar 17

 

Part A

Strength

Overhead Squats

3 reps x 5 sets
*All sets tough weight
PERFECT FORM !!!!!
Part B

Met Con

All Levels

BUY IN: 3 min Max Burpees
then
8 min AMRAP
8 Sec L Hold 8 Scaled T2B 8 T2B
8 Box Step up SD 8 Box Jump SD 8 Box Jump SD
8 Goblet Squat(18/10 ) 8 Goblet Squat (24/16) 8 Goblet Squat (32/20)

 

17.03.2017

17.03.2017

Mar 16

 

Part A

Pairs WOD #1

8 min

All Levels
Assault Bike
(alt every 8 cals)
Part B

Pairs WOD #2

8 min

All Levels
Wall Balls
(Alt every 15 reps)
Part C

Pairs WOD #3

8 min

All Levels
Rowing
(Alt every 12 cals)

 

16.03.2017

16.03.2017

Mar 15

 

Part A

Speed & Power

Press Complex

All Levels
1 Power Clean
3 TNG Push Press
2 Split Jerk (not TNG)
*Take 15 min to buid to a tough set
Part B

Met Con

5 rounds (sub 12 min)

All Levels
8 DB Power Clean
8 DB Push Press
8 Alt DB Lunges
*30 Sec Rest
Aim to do all movements unbroken

 

WOD Scores 16.03.2017