Old WOD

Wednesday 10th

Wednesday 10th
Gymnastics
4 Sets:
8 Strict Pull Ups
Rest 1 min
12 ring rows
Rest 1 min
10 lateral raises
Rest 1-2 mins
Metcon (Time)
10RFT:
200m Run
15 Wall balls 9/6kg
10 V-ups
(Timecap 20)
RX+ Carry the ball when running

Tuesday 9th

Tuesday 9th
Push Press (3RM Then 3 x 3 @ 90% of above)
Accessory
DB Floor press 3 x 12 (AHAFA)
Metcon (Time)
3RFT:
15 Deadlifts 100/70kg
15 C2B Pull Ups
15 Burpee to bar
(Timecap 10)

Tuesday 9th

Tuesday 9th
A: Metcon (No Measure)
20min amrap
10 wall ball
12 burpees over bar
20 wall balls
12 burpee over bar
30 wall balls
12 burpee over bar
40 wall balls
12 burpee over bar
50 wall balls
12 burpee over bar
B: Metcon (No Measure)
Teams of 3 on bike/rower

As many cals as possible no more than 15 cals each

7 mins

Monday 8th

Monday 8th
Back Squat (5 x 7 @ 70-75% Rest 2 mins)
Metcon (3 Rounds for reps)
3 x AMRAP 3
4 Power Snatch 50/35kg
7 T2B
Rest 1

Monday 8th

Monday 8th
Gymnastics
A.
3 rounds:
Max effort strict c2b pull ups
Straight into
Max effort ring rows
Straight into max effort active hang
90s-2 min rest

B. Superset 4 rounds
3-5 knees to elbow on rope R hand on top, 3-5 k2e L hand on top (strict)
1 rope climbs
30 hollow rocks
90s rest

C. emom 12
1. 45s ring support hold
2. 45s superman hold
3. 45s v-ups
4. 45s db z press - challenging weight

D. If time 3x 30-60s bridge holds

Monday 8th

Monday 8th
Metcon
5 rounds
10 burpees box jumps
12 db snatch
15 cal bike/row/ski
1 min rest
25 min cap

Rest
2 min max wall balls
2 min max down ups
2 min max pistols/goblet squats

Sunday 7th Jan

Sunday 7th Jan
Deadlift (5RM @ 3XX1)
Deadlift (2 x 5 @80%)
Metcon (Time)
4RFT:
30 Box jump overs
20 DB snatch 22.5/15kg
6 Muscle up
Time cap: 12 mins

Sat 6th jan

Sat 6th jan
Metcon
20m amrap
P.1 400m run
P.2 row
P.3 rest
Once the runner comes back 10 synchro burpees and then switch

Rest

In 3s complete as fast as possible - only 1 working
200 cals/150 cal bike

Saturday 6th January

Saturday 6th January
Metcon (No Measure)
A.
Power snatch + snatch
3 x 2 @50%+
4 x 2 @ 70-80%

B.
Clean and jerk
3 x 2 @50%+
4 x 2 @70-80%

C.
Split jerk
6 x 1 80-90%

Saturday 6th January 2018

Saturday 6th January 2018
Turkish Get Up (3 x 6 16/12kg)
Bench Press (5 x 5)
Barbell bent over row (5 x 5)
Metcon (Time)
4RFT:
Run 800m
24 Db lunges
12 Clean 80/55kg
Time cap: 25 mins

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