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WOD-Saturday 25 October, 2014

8am WOW SESSION

9am CAFE BREAKFAST


 

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WOD-Friday 24 October, 2014

FITNESS/RISE/PERFORMANCE
A/T


 

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WOD-Thursday 23 October, 2014

FITNESS
Skill – single skips 30sec on 30sec off  x 5mins
Du’s/attempts 30sec on 30sec off x 5mins
WOD- Tabata
bike
situp
squat
pushup
skips/du's

RISE/PERFORMANCE
Oly 20 mins
Hang Clean tech
EMOM 10 mins
5 Hang power cleans Build to max weight
Skill 20mins
Hand stand push ups/ hand stand walks / hand
stand holds 5×5 HSPU
Wod
21-15-9
Hang power clean 70/50 60/40 50/30
HSPU


 

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WOD-Wednesday 22 October, 2014

FITNESS
Skill workshop -hang Power Clean
WOD- 15min LADDER (1,1,2,2,3,3,4,4 etc)
Power Clean
Box Jumps
Finisher – Block run

RISE/PERFORMANCE
Strength 20 mins
5,5,,3,3,,1,1,1
Push press + Pull up super set
Strength endurance
Thrusters 4×9 max weight unbroken
Wod
Buy In 1km run
3 rounds
20 C2B / pull ups
20 box jumps 30/24 24/20
20 t2b
20 burpees

 

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WOD-Tuesday 21 October, 2014

FITNESS
Skill/Strength- Sumo Deadlifts, Deadlifts, Situps, Knees to elbow
WOD – 10 – 1
Deadlift (30/40, 25/35, kb)
Knees to Elbow/ situps
20 Burpees

RISE/PERFORMANCE
Oly 20 mins
Hang Power Snatch tech
EMOM 10 mins 3 Hang Power snatches
Build up to max weight
Skill 20 mins
MU/C2B/Pull ups
EMOM 10 mins ME
Wod
Hang power snatch 40/30/ Pull up
21-15-9
Hang power snatch 60/40 /C2B
15-10-5
Hang Power snatch 70/50 /MU
9-7-5


 

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WOD-Monday 20 October, 2014

FITNESS
Skill- front squat 30sec on 30sec off X 5mins
push press 30sec on 30sec off X 5mins
Death by thruster (20mins)
(note as soon as you are unable to hold the minute regress to front squat, then air squat, then 45sec
on 15 sec off- everyone will work till the 20min mark)

RISE/PERFORMANCE
Strength 20 mins
Front Squat
5,5,5,3,3,31,1,1
Strength endurance 5 min cap
100 P- 50 R Wall balls for time
Every time you break 20 burpees at the end
Wod 10 mins
Front Squat 60/40 40/30
Bar Burpee ladder
Wod 2 10 mins
200m sprint relay


 

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