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W.O.D Monday 4 May 2015

FITNESS 
WOD- for time:
1 rope climb / 3 floor climbs
10 pushups
10 MB squats
200m run
2 rope climbs / 6 floor climbs
20 pushups
20 MB squats
200m run
3 rope climbs/ 9 floor climbs
30 pushups
30 MB squats
200m run
2 rope climbs / 6 floor climbs
20 pushups
20 MB squats
200m run
1 rope climb / 3 floor climbs
10 pushups
10 MB squats
200m run


RISE 
Power Clean Work Shop + EMOM Power clean Moderate
Hero- 0.5 Abbate
Block run
21 clean and jerk 50/35
800m run
21 clean and jerk  50/35
Block run


PERFORMANCE 
EMOM for 10 mins –
3 Snatches, build as heavy as possible
20min running-complete as many sets of False grip pull ups and ring dips with external rotation- or a strict MU- For reps
Wod 1
3 min Amrap
Snatch 40/30
Wod 2
3 min Amrap
10 snatches
20 DU
Wod 3
3 min Amrap
5 Snatches
5 Burpee over the bar
5 Sit ups


 

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W.O.D Saturday 2 May 2015

FITNESS/RISE/PERFORMANCE 

8AM WOW SESSION 

 

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W.O.D Friday 1 May 2015

FITNESS/RISE/PERFORMANCE 

A/T

 

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W.O.D Thursday 30 April 2015

FITNESS 
WOD 1- 30 sec on 30 sec off X 10 rounds thrusters
WOD 2- for time
50 plate g2o
40 shot guns
30 Kb swings
20 box jumps (must jump)
10 push ups
20 box jumps (must jump)
30 Kb swings
40 shot guns
50 plate g2o


RISE 
Roney Jr
4 rounds
200m run
11 thrusters 50/30
200m run
11 push press 50/30
200m run
11 bench press on floor 50/30


PERFORMANCE 
Roney
4 rounds
200m run
11 thrusters 60/40
200m run
11 push press 60/40
200m run
11 bench press on floor 60/40

 

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W.O.D Wednesday 29 April 2015

FITNESS-Rampage 
WOD 1 – 20min backward running clock – score is the time you come in )
WOD 2 – 5min ME Wall balls (5/6kg) 8ft/9ft target (judged)
WOD 3 – 3minME burpees to plate (judged)


RISE-Rampage 
WOD 1 – 7min to find 1rm G2O
WOD 2 – 2min ME Pushups (males to flat hand / female to fist)
WOD 3 – 2min ME box jumps



PERFORMANCE-Rampage 
WOD 1 – 7min to find 1rm bear complex
Deadlift, hang power clean, front squat, S2O, back squat, S2O 
WOD 2 – 2min ME Pullups
WOD 3 – 2min ME Row cals

 

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W.O.D Tuesday 28th April 2015

FITNESS 
WOD 1- 30 sec on 30 sec off X 10 rounds Goblet squat to box/ ball
WOD 2 – 10 rounds 
20m broad jump
40 mountain climbers
200m sprint (out gate)


RISE
EMOM 10 mins 1 power clean + front squat+ Jerk
15 mins continuation from previous week MU Tech and 
strengthening drills – false grip pull ups – ring dip and 
holds – transitions
WOD 
Grace
30 Clean + jerk for time 60/40
Block run buy out


PERFORMANCE
Strength
Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes
C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk
Gymnastics Skills
A. EMOMx3: 1 Legless Rope Climb 
Rest 3 minutes
B. EMOMx3: 2 Rope Climbs 
Then 
7 sets of the following complex:
3 TTB + 2 C2B + 1 Bar Muscle ups  all reps completed 
without coming off the bar if possible
WOD
3 RFT:
30 Cal Row
20 Power Cleans, 40/30
10 OHS, 40/30
5 Strict HSPU

 

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