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WOD – Wednesday 4 March, 2015

FITNESS
Activation- face down hollow, bar hang, wall walk and hold
Strength – 3 X ME pushups
5X5 Strict pullup (bands/ assisted) – rest 60-90 sec between sets
WOD- Fight gone bad style 
Box jumps
MB squats
DU’s/ Skips
KB SDLHP

RISE
5×5 Strict Press 
5×5 Strict pull up
Clean and jerk workshop
Wod 5 min AMRAP
Clean  and jerk 60/40 40/30
30 sec on 30 sec off 10 mins
Box jump overs

PERFORMANCE
5×5 Strict HSPU
5×5 Strict wide Grip pull up
Clean and jerk refresher workshop
Wod 5 min AMRAP
Clean 75/55
Jerk 75/55
30 sec on 30 sec off 10 mins
Box jump overs


 

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WOD- Tuesday 3 March, 2015

FITNESS

WOD1 – GVT front squat 30sec on 30sec off X 10 rounds
WOD 2-Team of 3 
25min AMRAP (rounds and reps at each station)
20/15cal bike (pace)
AMRAP o/h plate lunges
AMRAP wall balls
note: One person per station. When bike is completed all athletes rotate. 
Score is total reps as team and total rounds- a round is everyone completing the bike.

RISE
Power Snatch workshop
Skill warm up for Wod
Wod
20 min Amrap
5 OHS 40/30  Bar
10 T2B
15 Wall Balls

PERFORMANCE

Work snatch refresher 10 mins
EMOM 10 mins
5 Power snatches 50/30
10 DU
20 mins MU work shop and practice
WOD
9-7-5
Snatches 60/40 ( any type) 
MU

 

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WOD – Monday 2 March, 2015

FITNESS
Skill- Knees to Elbow
WOD- 5 rounds for time:
400m run
10 K2E
20 burpees

RISE/PERFORMANCE
TBA

 

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WOD – Saturday 28 February, 2015

7am WOW SESSION (no 8am session)

CHALLENGERS ONLY – 9:15am Mobility (Upstairs) – Please use side entry door

 

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WOD – Monday 23 February, 2015

FITNESS
Team of 2
MURPH (1:1 work rest)
1.6km run
100 pull ups (you can spot your partner for strict)
200 push ups
300 squats
1.6km run
MOBILITY

RISE
TBA

PERFORMANCE
TBA 

 

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WOD – Saturday 21 February, 2015

8am WOW Session

9am Cafe Breakfast

CHALLENGE MOBILITY 

 

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