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WOD – Friday 31st October, 2014

FITNESS/RISE/PERFORMANCE
A/T


 

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WOD – Saturday 1 November, 2014

8am WOW Session

9am Cafe Breakfast


 

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WOD – Thursday 30 October, 2014

FITNESS
Skill – glute bridges 30sec on 30sec off X5mins
lunges 30sec on 30sec off X5mins
WOD- for time
100 dus/ 200singles
80 lunges
60 pushups
40 goblet squats
20 ring rows
40 goblet squats
60 pushups
80 lunges
100 dus/ 200singles

RISE/PERFORMANCE
Oly 20 mins
Clean tech
EMOM 10 mins
Hang power clean + Power clean + Clean Build 
to max weight
Skill
Toes to bar 
EMOM 10 mins 5 T2B
Wod
15 Min Amrap
1-5 MU /C2B / Pull up Strict
2-6 STRICT HSPU/ Kipping / Ab mat
3 -7 C2B / Pull ups / banded
200m run



 

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WOD – Wednesday 29 October, 2014

FITNESS
3 rounds for time :
1min KB SDLHP
1min Wall ball
1min Burpee
1min Box jump
3min Max distance run (200m)
1min rest

RISE/PERFORMANCE
Strength 20 mins
5,5,,3,3,1,1,1
Push Jerk + CHIN up super set
Strength endurance 
Thrusters 3×15 max weight unbroken
Wod
2 rounds ME 20 min cut off
500m row
20 cals air bike
400m run
20 Burpees
20 Box jumps 
Du
3 min rest



 

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WOD – Tuesday 28 October, 2014

FITNESS
Skill/Strength- ring row superset with strict press 5 X 5
WOD – 30min amrap
800m run
20 ring rows
20 push press
20 shot guns/ situps

RISE/PERFORMANCE
Oly 20 mins
Hang Snatch tech
EMOM 10 mins 2 Hang Power snatches + 1 OHS
Build up to max weight
Skill 20 mins
HSPU / Decline push ups
E2MO2M 5 mins ME 
Wod 10 min cut off
3 rounds
200m run 
10 Snatch 60/40 40/30 
50 DU


 

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WOD-Monday 27 October, 2014

FITNESS
Skill- mountain climber 30sec on 30sec off X 5mins
Push-up 30sec on 30sec off X 5mins
Death by burpee (20mins)
(note as soon as you are unable to hold the minute regress to pushup, then to mountain climber,
then 45sec on 15 sec off- everyone will work till the 20min mark)

RISE/PERFORMANCE
Strength 20 mins
OHS Squat
5,5,5,3,3,31,1,1
Strength endurance 5 min cap
110 P- 60 R Wall balls for time
Every time you break 20 burpees at the end
Wod 10 mins
60 Bar facing burpees
30 OHS 55/35 30/20
10 MU/ C2B / Pull ups
Wod 2 10 mins
400m sprint relay

 

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