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GYMNASTICS:

4 min Pull Up Tabata:

20 seconds on / 10 seconds off – Strict Pull Ups/Band assisted Pull Ups

(alternate between overhand and underhand grip)

Straight into:

4 min Push Up Tabata:

20 seconds on / 10 seconds off – Push Ups

 

WOD:

18 min AMRAP

12 Deadlifts 80/55

6 Power Cleans 80/55

6 Front Squats 80/55

Conditioning:

 

3 rounds of:

In 1:30 min run 200m then max situps for remaining time

REST 2min between rounds

Score = total situps

 

WOD:

 

6min amrap

8 DB Goblet Squats 22.5/15

8 DB S2OH

 

3min rest

 

5min amrap

7 KB Goblet Squats

7 KB swings 24/16

 

3min rest

 

4min amrap

6 DB Lunges

6 Burpee over DB

 

Strength:

3 X Max Press Ups

Superset with

3 X Max Strict Pull Ups

Rest as need between sets to insure maximum recovery.

 

24 min AMRAP:

12 Pull Ups

12 Wall Balls 12/9

12 KB Swings 24/16

12 Box Jump Overs

12 SDHP 45/30

NOTE: this progression can also be performed using rings or boxes.

Technique:

Power Clean and Push Jerk

 

WOD

6 Rounds of Every 5 Minutes on the Minute (30 minutes):

*Cardio*

10 Clean and Jerks 75/50

 

*Cardio* = Either 400m Row, 1km Assault Bike, 20 Burpees to target/rig (only use each cardio option twice)

 

Hit each round as hard as possible

Technique:

Power Clean & OHS technique

 

Chipper:
30 Power Cleans 45/30
15 Burpee Over Bar
* Cardio
30 OHS 45/30
15 Burpee Over Bar
* Cardio
30 Power Cleans 45/30
15 Burpee Over Bar
* Cardio
30 OHS 45/30
15 Burpee Over Bar

* Cardio = 400m Run, 21 Cal Row, or 21 Cal Bike – must do 1 of each ie. Don’t do 3 X 400m runs