Protected: WOD/Blog

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

14 Nov Wednesday 15th November

Interval day= Warm up then in 3s hit this EMOM x45min as hard as possible it will work out at 1min on 2 mins off….
12/9 cal bike
ME deadball over shoulder (heavy)
score is Dball OS reps. Group up with people using same dead ball

13 Nov Tuesday 14th November

Strength= 1x Hang snatch 1x Snatch 1x OH squat TNG work up to a max set in 15mins..

WOD= 12 min AMRAP
7 pwr snatch 50/30
14 OH lunges
Every drop of bar= 5 burpee penalty and restart count ie you drop after 4 snatches you do 5 burpees and start at 0 on snatches (you can drop bar between sets but not mid set) ie no penalty for dropping after the 7th snatch or 14th lunge

12 Nov Monday 13th November

Strength= 15mins Squat clean build to a heavy tng 2reps…

WOD= For time *10*20*30*20*10*
squat clean 50/35
*= 100m plate carry (plates off your bar) must be gripped on top of plate not the bottom or through holes

09 Nov Friday 10th November

Hero= Bens 100
100 Rounds For Time of:
1 Strict HSPU,
2 Squat cleans 70/48
3 Burpees

Get as far as you can in 45mins (compare with last score)