Friday 5 January 2018
Strength Back Squat 5×10 @77.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 WOD For Time (15 min cap) 21-15-12-9 Clean and Jerk Pull Ups @ 40/25 kg Peak 50 Calorie Row 30 Handstand push ups (open standard)
Strength Back Squat 5×10 @77.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 WOD For Time (15 min cap) 21-15-12-9 Clean and Jerk Pull Ups @ 40/25 kg Peak 50 Calorie Row 30 Handstand push ups (open standard)
Strength Bench Press 7×2 @85% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Immediately into 5 tempo DBL KB BOR. Tempo: 3 down 1 up @24/16 kg WOD 7 Min AMRAP 30 Double Unders 10 OH Barbell Lunge @42.5/30 kg Core Work Every 90 seconds 20 sits ups followed by 10 T2B/K2E for 4 rounds…
Strenght/ Gymnastics EMOM 10 mins Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row WOD 5 Rounds for max reps 1 Min ME Push Ups 1 Min ME TTB 1 Min ME Cal Bike/Row 1 Min Rest Peak Every 3min until Failure…
Strength 7×2 Full Snatch 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 (No prescribed weight athletes should look to build throughout each set) WOD For Time Karen 150 Wall Balls @ 20/14 Peak 30 Calorie Biike 15 Bar MU 20 Calorie Bike 12 Bar MU 10 Calorie Bike 9 Bar MU *Go for it, push the bike…
Strength Front Squat 4×12 @70-72.5% of 1rm 0:00, 3:00, 6:00, 9:00 WOD For Time (12-15 min cap) 42-30-18 Wall Balls @ 20/14 Lbs 18-15-12 Power Cleans @ 50/35 Kg 3-2-1 Legless Rope Climbs Peak 3 Rounds 21 Bar facing Burpees 21 DB Thrusters (22.5/15) (40/35) Rest 1 minute *Push burpee pace from the start. Classes Only…
Strength Strict handstand push ups 5×5 0:00, 2:30, 5:00, 7:30, 10:00 *immediately into 10 standing med ball chest passes (use a wall for rebound) WOD 15 Min AMRAP 18 Wall Balls 12 KB Swing 6 Burpee Box Jump Overs @32/24 @24/20 Peak 50 Calorie Bike Straight into max thruster from ground 6min CAP THERE IS…
WOD “12 Days Of Christmas” For Time 1 Sumo Deadlift High-Pull (40/25Kg ) 2 Thrusters (40/25Kg ) 3 Push Press ((40/25Kg ) 4 Power Cleans (40/25Kg ) 5 Power Snatches(40/25Kg ) 6 Kettlebell Swings (24/16kg) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (20/10 Kg…
Strength Back Squat 5×3 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 2 high box jumps WOD For Time 10 minute cap 21-15-9 Ab mat Sit Ups 42-30-18 Alt Pistol Squats rest 3 mins Death by Burpees Peak Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches…
WOD 15 min AMRAP 200m Run 9 Ring Dips 3 Wall Walks CORE 10 sets 10sec hollow hold 10sec arch hold Alternating after each hold allow 5 second transition between positions and rest as needed between sets Peak 4min AMRAP / Rest 2min / 4 Rounds 30 Wallballs (12/9) (27/20) 15 Toes to Bar 20…
Strength Overhead Squat 4×8 @72.5 % of 1rm 0:00, 3:00, 6:00, 9:00 WOD 5rft (CAP 10min) 15 Burpees 15 Box Jump Overs @(24/20) ROMWOD Peak 12min AMRAP 50 Double DB Clean and jerks (30/20) 40 Hand Stand Push ups 20 Muscle ups 150 Double Unders