Monday 16/10/17
For Reps 4 Rounds
- Min 1 – 20 Calorie Assault Bike (AFAP)
- Min 2 -12 Push Press @60/42.5
- Min 3 -12 Burpees
- Min 4 – 20 Wall Balls 9/6
- Min 5 – Rest 1 Minute
Romwod To Finish
Friday 13/10/17
Strength
- 2 C+J Every 30 seconds x 12 mins
*No prescribed weight
All reps must be unbroken
Wod
For Time (12 min Cap)
3 Rounds
- 3 Rope Climbs
- 21 Wall Balls
- 7 Power Snatch @50/35
Thursday 12/10/17
Strength
- Front Squat
5×1 @ 90-95% of 1rm 3×5 @ 77.5%
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00
Wod
For Time (7 min cap)
- 42 KB Swing @24/16
- 21 TTB
- 30 KB Swing @24/16
- 15 TTB
- 18 KB Swing @24/16
- 9 TTB
Wednesday 11/10/17
Midline
Midline
- 5×5 Skin the cats
90 second rest between rounds
Strength
For Time (15 mins)
- Run 800m
- 80 Push Ups @9/6
- Run 400m
- 40 Hang Power Cleans @60/42.5
- Run 200m
- 20 Thrusters @60/42.5
Tuesday 10/10/17
Strength
Deadlift
6×3 @ 85% of 3rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
Wod
For Time (13 min cap)
2 Rounds
- 30 KB Push Press (R) @24/16
- 100 DU
- 20 C2B Pull Ups
- 30 KB Push Press (L) @24/16
- 100 DU
- 20 C2B Pull Ups
Monday 09/10/17
Strength
Anderson Squat (Front)
6×2 @82.5% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
Wod
For Time (7 min cap)
- 50 Med Ball Sit Ups 9/6
- 50 Burpee Box Jumps
Friday 06/10/17
Strength/Core
- Turkish get up
1-1-1-1-1
in 15min, work to a heavy single for
the day. Single = R+L
Wod
15 min ARMAP
- 200m Run
- 30 Pistol Squats
- 15 Ring Dips /Push Up
Finisher
Tabata HS Hold (4mins)
Thursday 05/10/17
Strength
EMOM x 4 rounds @DT Weight
- Min 1- 8 Deadlift
- Min 2- 8 Hang Power Clean
- Min 3- 8 Shoulder To Overhead
Wod 12 min ARMAP
- 20 DB Snatch @22.5/15 20
- Toe To Bar
- 60 Double Unders
Wednesday 3/10/17
Strength
Front Squat
- 3×2 @ 87.5%
- 2×1 @ 90%
- 2×5 @75%
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
Wod
EMOM 3 mins x 3 rounds
- 20 Wall Balls
- 1 min rest every 3 rounds
Score is total number of wall balls completed over 9 mins work.
eg: 180 maximum score available
Tuesday 2/10/17
WOD
Every 2 mins x 6 rounds
- 10 Power Snatch @42.5
- 10 OHS @42.5/30
ME Burpees over the bar in time remaining
Rest 1min between rounds
*Score is total number of burpees
ROMWOD TO FINISH