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W.O.D Saturday 23 May 2015

FITNESS/RISE/PERFORMANCE 

8AM WOW SESSION 

 

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W.O.D Friday 22 May 2015

FITNESS/RISE/PERFORMANCE 

A/T

 

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W.O.D Thursday 21 May 2015

FITNESS 
warm up- ladder drills
Skill- Box jumps workshop for max height
WOD- 3- 5 rounds for time (pending time)
200m run
10 box jumps
20 lunges total
30 situps
40 mountain climbers 


RISE 
3x ME Push up 1 min rest in between
3xME wide pull ups
3xME Chin Ups
3X ME Pull ups
Rest 1 min in between
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 Squats


PERFORMANCE 
20 mins
GVT 10 x 10 Deadlift
@+5kg 1 min rest only between sets
Triple 3
Row 3,000 meters
300 double-under
Run 3 miles


 

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W.O.D Wednesday 20 May 2015

FITNESS 
SLEDS-
20m sled push into 20m sprint up and 20m sprint back into 20m sled push X5 rounds
10m sled push into 10m sprint up and 10m sprint back into 10m sled push X5- 8 rounds


RISE 
Snatch Work shop + EMOM Snatch Wall walks
Partner wod
10  min Cut off
 21/15/9 AMRAP  
Burpees over the bar
Thrusters 40/30
Rest 5 mins
5 mins cut off- Ladder
Thruster 40/30
Pull ups


PERFORMANCE 
EMOM For 12 Mins
Even – power clean+ Clean+ Front squat+ Jerk
Odd – 1 Legless rope climb
Tommy V
For time:
Thruster, 21 reps 50/35
Rope Climb, 12 ascents
Thruster, 15 reps
Rope Climb, 9 ascents
Thruster, 9 reps
Rope Climb, 6 ascents

 

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W.O.D Tuesday 19 May 2015

FITNESS 
Skill-power clean into front squat
EMOM x 10mins
1 power clean + 8-10 front squats
WOD- 20 min amrap
3 power cleans
5 front squats
7 burpees over bar
400m run


RISE 
Back squat tech then
AMRAP 5 mins back squat 60/40
Triple 3
Row 3,000 meters
300 double-under
Run 3 miles


PERFORMANCE
20 mins
GVT 10 x 10 Back squat
@+5kg 1 min rest only between sets
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 Squats 

 

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W.O.D Monday 18 May 2015

FITNESS 
Filthy fifty


RISE
Clean + Rope climb workshop 20 mins  
Tommy C
For time:
Clean 21 reps 50/35
Rope Climb, 12 ascents
Clean, 15 reps
Rope Climb, 9 ascents
Clean, 9 reps
Rope Climb, 6 ascents


PERFORMANCE 
EMOM for 12 mins –
Even- 3 position snatch +1 OHS
Odd- T2B + Pull up+ C2B+ MU 
Partner wod- 10min Cut off
 21/15/9 AMRAP  
Burpees over the bar
Thrusters 50/35
Rest 5 mins
5 mins cut off- Ladder
Thruster 50/35
Pull ups

 

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