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WOD-Wednesday 3 September, 2014

FITNESS
Front Rack & Hip Mobility
6:00 EMOM:
Odd: 8-10 Front Squats
Even: 200m Run
WOD
3-5 Rounds of:
400m Run
20 KBS
10 Goblet Squats
(Use the same KB for both the swing and the squat)

RISE
5X5 Strict press
5X6 Strict pull ups as (heavy as possible or bands if needed)
Bar tech: 15min Push jerk
WOD – 5 rounds for time
10 deadlifts (30/40)
5 hang power cleans
5 push jerks
NB: the BB round must be completed UB – without dropping the bar or 15 burpee penalty applies)
400m run

PERFORMANCE
Warm up
3 sets
6 Gymnastic squats
6 Pistols
30 sec Hollow
30 sec Hand stand holds/shoulder taps
Strength
20 mins
3×5 Strict HSPU
3×5 Strict chest 2 bar pull ups
2×21 Thrusters UB 50/40 rest 90 sec between sets
Skill
30 HSPU 3 min cut off
Conditioning
10 x 20m sled push into 100m sprints 


 

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WOD-Tuesday 2, September 2014

FITNESS
Partner WOD
2 Rounds For Time of:
100 DU
80 WBS
60 MB OH Lunges
40 Hanging Leg Raises
20 Burpees

RISE
Sliders 20m X 3 (varied)
30 sec on 30 sec off Hollow + flutter kicks X3
30 sec on 30 sec off Reverse Hollow + alt arm leg ext X3
Gymnastic tech: 10mins Handstand hold/ shoulder taps
WOD 1- 5min amrap
5 push ups
10 shoulder taps / 10sec handstand hold
20 Dynamic lunges
(rest 2mins)
WOD 2 – 3min ME V-UP/ Shotgun
(rest 2mins)
Repeat WOD 1 followed by WOD 2- three times

PERFORMANCE
Warm up
1 min ME push ups
10 pole forward back and round the world
20 Over head squats with stick
Oly/Gym
10 mins EMOM
Odd mins 2 Hang Cleans. Max weight don’t miss( each miss is 10 cal air bikes)
Even Mins ME  muscle ups/chest to bar
Wod
 25 min cut off
400m run
10 Hang cleans 100/70
ME BAR MU
100 DU
ME BAR MU
50 Ring rows
50 burpee box jumps
400m run
50 C2 Bar pull ups

 

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WOD-Monday 1 September, 2014

FITNESS
Technique – Back Squat
8 Min EMOM 
Even: 8-10 Back Squats
Odd: 45 sec plank hold
WOD
20 min AMRAP 5 x Back squat
10 Push Ups
15 Sit Ups

RISE
20mins to find 3rm Front Squat
WOD for time:
10min EMOM
Ascending ladded 1-10 Front squat (30/40)
Descending Ladder 10-1 Box Jumps
(rest 5mins)
10min EMOM
Ascending ladded 1-10 Air squat
Descending Ladder 10-1 Burpees

PERFORMANCE
2 x 10
Good mornings
Hip Thrusts
V Ups
Bar Forward back
3×4
Partner HGC
Strength
20 min to find a 3rm Snatch grip deadlift
Skill
6 min emom
Odd mins 15 UB t2b ( if you break 10 Burpees at the end)
Even mins 20 UB wall balls on the rig
Conditioning
15 mins
9 Deadlifts 70/50
12 HR push ups
15 box jumps  


 

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WOD- Saturday 30 August, 2014

8am WOW Session

9am Cafe Breakfast


 

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WOD-Friday 29 August, 2014

FITNESS/RISE/PERFORMANCE
A/T


 

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WOD-Thursday 28 August, 2014

FITNESS
Technique
Push Press
10:00 AMRAP of:
10 Push Press
10 Burpee Box Jumps
Rest 5:00
5:00 AMRAP of:
10 Push Press
10 Burpee Box Jumps

RISE/PERFORMANCE
15min Hang Power Clean Tech
10mins Pistol tech/Gymnastics squats
WOD 20 min AMRAP
3 Wall Walks
6 Pistols/Gymnastics Squats
9 Hang Power Cleans (30/40)
12 Deadlifts (30/40)


 

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