06 Dec Thursday 7th December
Running clock
0-7min
7min AMRAP
2-4-6-8-10-12…..
Deadlift 90/65kg,
T2B.
Rest 5min
12-19min
7min Amrap
4 Deadlifts
6 BF Burpees (hit hard for max rest)
Rest 5mins
24-40min
Build to a heavy single Deadlift
Protected: WOD/Blog
05 Dec Wednesday 6th December
WOD: Chipper
For time:
30 Squat cleans (50/35kg)
800m run,
30 Pwr cleans
400m run
30 Clean and jerks
800m run
04 Dec Tuesday 5th December
Strength:
Squat snatch
20 mins to build to TNG 5 reps…
WOD: 10 rounds for time
30 Double unders,
15 Wall balls (9/6)
3 Squat snatch 60/40kg
03 Dec Monday 4th December
Interval Day:
Warm up Movements
With running clock…
0-10min
5x min on/min off Max front squats at WOD weight
rest 3 mins,
13 – 23 min
15*12*9*6*3
Power clean (70/45kg)
*10 Push ups
Rest 3min
26 – 32 min
partner up and max cal bike/row
P1) bike/row
P2) burpees change over every 12 cal (hit cals hard)
30 Nov Friday 1st December
Dawn Raiders: Wednesday hero wod.
9:15am class, onwards; Interval Day:
Every 3 mins for 5 rounds
1) row 25/20 cal + 12/10 box jump overs.
2) Every 3 mins bike 20/17cal +15 KB swings 28/20kg.
3) SKI 15/12 cal + 30 double unders
29 Nov Thursday 30th November
Cardio: 3x 1 km run, rest 3 mins.
WOD: for time
25 Pwr snatch 40/25kg
5 T2B
20 Pwr Snatch
10 T2B
15 Pwr snatch
15 T2B
10 Pwr snatch
20 T2B
5 Pwr snatch
25 T2B
28 Nov Wednesday 29th November
Dawn raiders:
interval day!
9:15am class onwards:
Hero wod!
Come down and find out what it is!
27 Nov Tuesday 28th November
Skill: 15min
3rm OH squat
WOD: For time
Nasty Nancy 5 rounds For time
400m plate run 10/5kg,
15 OH squats 40/25kg,
1 rope climb
26 Nov Monday 27th November
Skill = 15mins Pull ups, Pistols build to a max 5 rep set of weighted pull ups and pistols (pistols 5 per leg)
WOD= For time
100 thrusters 50/35kg
every minute drop bar and do 5 pull ups
23 Nov Friday 24th November
Hero wod Friday!
“Murph”
Run 1.6km
100 pull ups
200 push ups
300 air squats
run 1.6km