09 Jan Wednesday 10th January
Cardio:
in 3’s Row 5km,
Rest 3 mins,
15min Dead ball complex,
5x hang cleans,
walk,
4x squats,
walk,
3x G2S (no dropping, anytime)
Every drop 200m run for group, Alternating between 3’s (prepare Deadball before row)
Protected: WOD/Blog
08 Jan Tuesday 9th January
Gymnastics.
T2B 20mins of progressions and ladder 2,4,6,8,10,12,etc how high up the ladder can you go unbroken……..
For time:
Rx Dumbell, Scaled KB.
10* 20*30*40*50*
Alt Dumbell snatch 22.5/15kg’
*= 10 T2B
07 Jan Monday 8th January
Strength:
Clean 15mins work up to max double TNG then at 65% of that weight every 15sec for 20 rounds do 1 Pwr clean+ 1 Clean TNG
WOD: 7min AMRAP
3,6,9,12 etc
Front squats 60/40,
T2B
05 Jan Friday 5th December
WOD: Modified “fatal forty”
buy in: 400m run/20 cal row or ski/15 cal bike
40 wall balls (9/6)
40 hang power cleans (40/30)
40 pull ups
40 deadlifts
40 push ups
40 box jumps
40 kb swings (24/16)
40 T2B
40 air squats
40 hang power snatch
40 double unders
40 sit ups
40 burpees
04 Jan Thursday 4th January
WOD: 15min amrap
10 deadlifts (100/70)
20 kb swings (24/16)
30 air squats
-2mins rest into 3RFT-
10 deadlifts
20kb swings
30 air squats
03 Jan Wednesday 3rd January
W.O.D: 25min amrap
*5*10*15*20*
Power Clean (50/35)
wall ball (9/6)
burpee over the bar
*= 400m run
28 Dec Friday 29th August
WOD: For time
31 push press (40/30)
31 pull ups
31 snatches
31 sit ups
31 toes to bar
31 push ups
31 box jumps (24”/20”)
31 back squats
31 unbroken double unders
31 thrusters
31 lunges
31 burpees
then a 365m row
28 Dec Thursday 8th December
WOD:
30 c2b buy in
21 c&j (60/40)
800m run
15 c&j
400m run
9 c&j
200m run
30 ctb buy out
26 Dec Wednesday 27th December
WOD: 25 minute amrap
20 double unders
15/12 calorie assault bike
10 OHS (42.5/30kg)
5 Bar facing burpee
21 Dec Friday 22nd December
WOD: 12 Days of Christmas for time.
1 SDHP 50/35kg
2 Wall climbs
3 Front squats
4 Pwr cleans
5 Pull ups
6 Pwr Snatches
7 T2B
8 Deadlifts
9 Burpees
10 S2OH
11 Press ups
12 1 block run
Sequence:
1 sdhp,
2 wall climbs, 1 sdhp
3 front squats, wall climbs, 1 sdhp
etc…