Old WOD

Sunday 1st April

 
Sunday 1st April
Metcon (Weight)
Back squats - build to a heavy 5RM in 18 minutes
After each set complete 3 high box jumps
Metcon (AMRAP - Reps)
AMRAP 12
8 DL 52.5/ 40kg
6 hang power cleans.
4 STOH
2 burpee over bar

Saturday 31st March

 
Saturday 31st March
Metcon (Time)
TEAM WOD In Pairs - 30min time cap

Buy in: 1000m row/ski (Swap every 200m)
20 RFT (10 each) YOU GO I GO
5 Burpees Pull Ups / to touch
10 Wall Balls
Buy out: 1000m row/ski (Swap every 200m)

Saturday 31st

 
Saturday 31st
Metcon
In teams of 3:

400m run together
then
2 people syncro, resting person holds barbel in front rack position
10 down ups
10 KBS
10 air squats
switch till everyone has done the barbel hold
400m run together
repeat above
400m run together
15mins cap

5 mins rest
straight into

12 mins max effort calories on the bike
1 person on bike, 1 person must be bear hugging a sandbag, 1 person rest
switch as desired

Saturday 31st March

 
Saturday 31st March
Metcon (No Measure)
A. Suicide grip snatch
4 x 2 @50%+
4 x 1 @ 70-80%

B. Clean Pull
4 x 2 @50%+
4 x 1 @90%

C. Clean deadlift
5 x 5 @90%
( keep body position at the bottom of the rep.)

Friday 30th March

 
Friday 30th March
Metcon (No Measure)
T2B practice - 10minutes
3x 15-30sec L sit hold on rings (scale to knees ups) Rest 45-60sec between sets
Metcon (AMRAP - Reps)
5x3min round - 1 min rest between rounds
Complete 3 rounds of following -
3 power snatch 60/42.5
6 push ups
9 air sq
And remaining time = max Burpee
Reset after each round

Friday 30th

 
Friday 30th
Metcon
800m run
50 wall balls
600m run
50/35 cal bike
400m run
50 burpees
200m run
50 box jumps
30 min cap

Thursday 29th March

 
Thursday 29th March
Metcon (Weight)
Power clean + push jerk (heavy complex) - 10mins to find max

THEN - Emom 8 @80% power clean + 2 push jerk
Metcon (Time)
For Time (time cap 10mins)
‘Half Grace’ 15 clean and jerks 60/42.5kg
Straight into
‘Half Karen’ 75 wallballs 9/6kg

Thursday 29th

 
Thursday 29th
Gymnastics
a.Bar Muscle up drills & strict C2B

b. hollow holds & handstand holds

c. conditioning
12 min emon:
1. 3 bar tuck through with slow negative
2. 8 bar dips
3. 10-15 V ups

Wednesday 28th March

 
Wednesday 28th March
Front Squat (5 x 3 @ 3131)
DB box step ups (2 x 12-15)
Metcon (Time)
3 RFT
Run 400m
20 DB Snatch 22.5/15kg
15 C2B
10 Box jumps 24/20’
(15min time cap)

Tuesday 27th March

 
Tuesday 27th March
Deadlift (5 x 10)
DB Single Leg RDL (3 x 6 e/leg)
Metcon (AMRAP - Reps)
WOD - AMRAP 12
2 Power Clean 70/50kg
1 Round of Cindy
4 Power cleans 70/50kg
2 Rounds of Cindy
6 Power cleans 70/50kg
3 Rounds of Cindy
Etc…..

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