27.02.2017

27.02.2017

Feb 26

 

Strength

Push Press

3 rep x 5 set

 

MetCon

 

“Partner WOD”

  20 min AMRAP

Level: 1

Level: 2

Level: 3

30 Alt Wallballs 40 Alt Wallballs 50 Alt Wallballs
200m Run 200m Run 200m Run
3o Alt Burpee 4o Alt Burpee 5o Alt Burpee
200m Run 200m Run 200m Run
30 Alt Box Jump SD 40 Alt Box Jump SD 50 Alt Box Jump SD
200m Run 200m Run 200m Run
30 Med Ball Sit ups 40 Med Ball Sit ups 50 Med Ball Sit ups

 

 

25.02.2017

25.02.2017

Feb 24

 

Part A

Strength

Emom x2 min (4 sets)

A1) Pendlay Row

A2) Push Press

A3) Front Squat

8 reps of each movement
Part B

Met Con

15 min AMRAP

Level: 1

Level: 2

Level: 3

5 Negative Pull up 5 Pull up 5 Pull up
10 KB Swing 10 KB Swing 10 KB Swing
15 Air Squat 15 Air Squat 15 Air Squat
(KB @ 20/12) (KB @ 24/16) (KB @ 32/20)

 

24.02.2017

24.02.2017

Feb 23

 

Part A

Monster Mash

8 min AMRAP

All Levels
Row 200m
10 Burpees
Part B

Met Con

8 min AMRAP

Level: 1

Level: 2

Level: 3

10 Thrusters (20/15) 15 Thrusters (35/25) 15 Thrusters (43/30)
50 Single Unders 30 Double Unders 50 Double Unders
Part C

Met Con

8 min AMRAP

Level: 1

Level: 2

Level: 3

2 Wall Walk 2 Wall Walk 2 Wall Walk
10 Lunge 10 Plyo Lunge 10 Plyo Lunge
10 Bumper G2OH (15/10) 10 Bumper G2OH (20/15) 10 Bumper G2OH (20/15)

 

23.02.2017

23.02.2017

Feb 22

 

Part A

Speed & Power

Overhead Squats

3 reps x 4 sets
*All sets tough weight / * Build to a near max effort
Part B

Met Con

6 min AMRAP X2

REPS = 2.4.6.8… …

Level: 1

Level: 2

Level: 3

Deadlift Deadlift Deadlift
Hang Power Clean Hang Power Clean Hang Power Clean
Lunge Front Rack Lunge Front Rack Lunge
L Hold (seconds) Scaled T2B T2B
Barbell (25k /15k) Barbell (40k / 25k) Barbell (60k / 40k)
5 minute REST after 1st AMRAP

 

WOD Scores 23.02.2017

22.02.2017

22.02.2017

Feb 21

 

Part A

Strength

A1) Bench Press

6 to 8 reps x 4 sets

A2) Strict Pull ups

6 to 8 reps x 4 sets
*Keep weight tough for all sets
Part B

Met Con

3 Rounds for Reps

All Levels
1 min – Assault Bike (Max Cals)
1 min – DB Snatch (Max Reps)
1 min – Double unders (Max Reps)
1 min – Rowing (Max CaLs)
1 min – Wallballs (Max Reps)
(30 SECOND REPS BTW STATION)

 

21.02.2017

21.02.2017

Feb 20

 

Part A

Strength

Back Squats

3 reps x 4 sets
*All sets tough weight / * Build to a near max effort
Part B

Met Con

“CHIPPER”

20 min AMRAP

Level: 1

Level: 2

Level: 3

30 Wallballs 50 Wallballs 50 Wallballs
30 Burpee 5o Burpee 5o Burpee
30 Plate Jump Overs 50 Box Jump SD 50 Box Jump SD
30 Shoulder Taps 50 Push Ups 50 HSPU
30 Sit ups 50 Sit ups 50 Sit ups

 

WOD Scores 21.02.2017

20.02.2017

20.02.2017

Feb 19

 

Part A

Speed & Power

Snatch Complex

All Levels
1 x High Hang Snatch
1 x Hang Snatch
1 x Full Snatch
* 5 sets / build as go
Part B

Speed & Power

Clean & Jerk Complex

All Levels
1 x Power Clean
1 x Push Press
1 x Push Jerk
1 x Split Jerk
* 5 sets / build as go
Part C

“Grace”

For Time

Level: 1 Level: 2 Level: 3
30 Clean & Jerk 30 Clean & Jerk 30 Clean & Jerk
@ 40kg / 23kg @ 50kg / 35kg @61kg / 44kg

 

WOD Scores 20.02.2017

18.02.2017

18.02.2017

Feb 17

Strength 

“Upper Body Push / Pull”

 

A1) Bench Press

6 to 8 reps x 4 sets

A2) Strict Pull Ups

6 to 8 reps x 4 sets

 

MetCon

 

 

9 min AMRAP

Level: 1

Level: 2

Level: 3

6 Push ups 6 Push Ups 6 HSPU
8 V-Sit ups 8 Scaled T2B 8 T2B
10 Air Squats 10 Plyo lunge 10 alt Pistol Squats

6 min AMRAP

Level: 1

Level: 2

Level: 3

50 Single Skips 20 Double unders 30 Double unders
8 Burpees 8 Burpees 8 Burpees