WOD

Friday, 11 May 2012

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OMEM for 15 mins
15 Double Unders
3 Hang Snatches (115/85)

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Thursday, 10 May 2012

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400m Run
10 Pullups
10 Box Jumps
10 Pushups
5 rounds

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Wednesday, 9 May

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100 OHS (75/45)
Every time bar is put down, 3 Burpees

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Monday, 7 May 2012

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20 Wallballs (20/14)
20 TTB
20 Calorie Row
4 rounds

After WOD is complete:
Max rep Pullups – once athlete comes off the bar, event is complete

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Friday 4 May 2012

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Strength:

Back squat

4 x 3

Conditioning: (Football Gone Bad)

3 x Rounds,

1 Min max effort per movement, continual running clock

1 Min rest between rounds (total time: 17 min)

DB Thrusters

Box Jumps (<3 MOS Step-ups)

Push-ups

Double Unders ( <3 MOS Singles)

Calorie Row

 

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Thursday 3rd May 2012

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Nasty Girl

3RFT

50 Squat ( <3 MOS 30 Squat)

7 x Muscle Ups ( Scale 14 Pull-ups/Ring Dips) (<3 MOS 7 x ring row/ 7 x Box Dip)

10 x Hang-Clean ( <3 MOS DB cleans)

 

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Wednesday 2 May 2012

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Strength:

Press

4 x 3

Conditioning:

9 Min AMRAP

4 x Push Press (heavy) (<3 MOS 6 x DB PP – lighten the load) (Advanced athletes – 4 x Heavy Squat Clean and Split Jerks)

9 x Slamballs

300M Row

 

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Tuesday 1st May 2012

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800M Run party starter

12 Rounds Ascending Ladder (1-1-1, 2-2-2,3-3-3, and so on)

Ring Row

Dynamic Push-ups   (45lb plates just out side hands, push up and explode land on 45lbs plate) (<3 MOS Push-ups)

Barbel Roll-outs

800M Run, topper on the paleo cake

 

 



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Monday 30th April 2012

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800m Run Buy –in

21-15-9

Strict C2B P/U( <3 MOS Ring Rows)

Wallball

ABMAT S/U

800m Run cash-out

 

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Friday 27th, April 2012

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Strength: (15 Min)

Deadlift

4 x 3

Conditioning:

2×6 min AMRAP

10 x Bulgarian Split Squat (5 x each leg)  ( <3 MOS 5 x Step-Back Lunges each leg)

10 x T2B ( <3 MOS V-ups / ABMAT Sit-Ups)

1 Min rest/transition

4 x Deadlifts (70%1RM)   ( <3 MOS  coaches discretion light Deadlifts or KB DLs)

200M run

 

 

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Thursday 26th April 2012

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6 x RFT (<3 MOS 5 RFT)

250 M Row

16 x Goblet squat (<3 MOS 8 x Goblet Squats)

200m farmers walk (Heavy as possible)

8 x KB swings (<3 MOS 5 x KB Swings)

 

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12 new year

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This is a new post

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Wednesday 25th, April 2012

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Strength

Bench Press

4 x 3

Conditioning

3 x 3 min AMRAP

8  x Push-ups

8  x Ring Row

1 Min rest/transition

32 x Double unders / can sub tuck jumps 1:1(<3 MOS Singles)

16 x ABMAT SITUP

1 Min rest/transition

4 x HSPU (<3 MOS DB Press)

8 x Wallball

 

 

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Tuesday, April 24

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3 Rounds for Time

400M Run

12 x Box Jumps

12 x Ball Slam

 

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Monday, April 23

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CINDY

20MIN AMRAP

5 x Pull-ups

10 x Push-ups

15 x Squat

 

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