Protected: WOD/Blog

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

22 Nov Thursday 23rd November

Interval day:

30 rounds

40 sec ME on 20sec off..

1) Cal bike,

2) db snatch (22.5/15)

3) cal row

21 Nov Wednesday 22nd November

Strength= 12 mins build up to a TnG 5 rep cluster.

WOD= For time
15/12/9
Power Clean 70/45kg
pull up
12/9/6
Squat clean
c2b
9/6/3
Cluster
bar mu

20 Nov Tuesday 21st November

Strength:

15mins Squat snatch technique and build to Wod weight

WOD: For time

5 rounds of Cindy

2 squat snatch (70/45kg)

4x Cindy,

4x squat snatch,

3x Cindy,

6x squat snatch,

2x Cindy,

8x squat snatch,

1x Cindy,

10x squat snatch

Cindy = 5 pull ups, 10 push ups, 15 air squats

19 Nov Monday 20th November

Skill:

12 min Pull ups work

EMOM 7:

choose a number of pull ups & hit it each minute for 7 minutes

WOD:

5 rounds for time

30 WB 9/6kg

400m run

16 Nov Friday 17th November

Hero= 3 Ladies…
Diane 21/15/9
Deadlifts 100/75kg
HSPU
rest 3 mins (change weight)
Elizabeth 21/15/9
pwr clean 60/40
rig dips
rest 3 mins
Isabel 30 snatch 60/40kg

15 Nov Thursday 16th November

Strength= 15 mins build to a heavy 3 Push press

WOD= 20min AMRAP
10 push press 50/30
10 KB swings24/16
25 double unders