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WOD-Friday 25 July, 2014

FITNESS/RISE/PERFORMANCE
AT
7 rounds: Work 2 Mins, Rest 4 Mins
20 wall balls
20 Dynamic lunges
ME 10m shuttles on track


 

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WOD-Thursday 24 July, 2014

FITNESS
Mobility
Front Rack & Hip Flexors

Front Squat
20:00 AMRAP of:
400m Run
10 Front Squats
20m Bear Crawl
30 Situps

RISE
WOD- teams of 2- 1:1work rest (except run)
Plate block run
100 plate squats
100 plate g2o
100 plate lunges
100 plate pushups
100 plate situps
(plate is not allowed to be put down once workout is started)

PERFORMANCE
Position 1-2-3 warm up Clean
20 mins to find 1 RM of a 3 position Hang Clean
ME UB T2B
Wod
EMOM 15 mins
3 hang Cleans 60/40
3 C2B
3 hang cleans 60/40

 

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WOD-Wednesday 23 July, 2014

FITNESS
Shoulder mobility + activation
Conditioning
10 RFT of:
10 Push Press
10 Pushups

RISE
1 X ME push ups
3X5 Strict pull ups as (heavy as possible or bands if needed)
Skill- Handstand
WOD 1- 30 sec on 30sec off for 5mins
handstand hold
WOD 2 – 20min amrap
200m farmers carry
10sec  handstand hold
4 alt kb Turkish get ups
8 kb front squats (2 kbs)
16 kb swings
400m run

PERFORMANCE

Upper Pole Mobility and activation
A1 5×5 Push Jerk
A2 5×6 Strict Pull up/C2B
Wod
20 m hand stand wall buy in 3 min cut off
100 DU
90 sit ups
80 DU
70 Push ups
60 DU
50 KB Swings
40 Box jumps
30 C2B Pull ups
20 pistols
10 HSPU

 

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WOD-Tuesday 22 July, 2014

FITNESS
In teams of two, with only one person working at a time, complete:
100 Box Jump Overs
800 Meter Run
100 Goblet Squats
800 Meter Run
100 Burpees
800 Meter Run

RISE
Skill –kipping pullup
WOD 1) 12min amrap
5 kipping pullups / 5 kips
10  thrusters 30/40
5 box jump overs
rest 5mins
WOD 2) 8min amrap Repeat WOD 1
rest 3mins
WOD 3) 5min amrap Repeat WOD 1

PERFORMANCE
Position 1-2-3 warm up
20 mins to find 1 RM of a 3 position  snatch
10 MU for time 3 min cut off
Wod
5 rounds
200m
10 hang snatches 40/30
3 MU


 

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WOD-Monday 21 July, 2014

FITNESS
Skill
8:00 EMOM:
Odd: 10 KBS
Even: 20 Double Unders
Conditioning
9:00 AMRAP of:
3 Burpees
6 KBS
20 Double Unders
Rest 4:30
6:00 AMRAP of:
3 Burpees
6 KBS
20 Double Unders
Rest 3:00
3:00 AMRAP of:
3 Burpees
6 KBS
20 Double Unders

RISE
10-15mins upper body mobility/activation
20min to find 5rm O/H Squat
WOD  NANCY- 5 rounds for time
400m run
15 O/H squats 30/40

PERFORMANCE
Athlete warm up and plyos
20 mins to find a 1 RM deadlift
Wod 1
ME no feet Rope climbs in 5 mins
30 sec on 30sec off
Rest 4mins
Wod 2
Amrap 5 mins
1 rope climb No feet
10 push ups
Rest 4 mins
Wod 3
1 round 3 min cut off
30 kb swings 32/24
30 Push ups
30 Box jumps

 

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WOD-Saturday 19 July, 2014

8am WOW SESSION

9am Cafe Breakfast

 

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