22 Sep Wed 23rd Sept
Strength- 20min working on squat clean technique.
WOD- Hero wod “BADGER”
30 Squat cleans 45/35
30 pull ups
400m run
3 rounds for time.
Protected: WOD/Blog
21 Sep Tues 22nd Sept
Strength- 12min EMOM
Even= 6 T2B
Odd= 3 strict HSPU/wall climbs
WOD- *21*15*9
Power cleans 50/35kg
Ring dips
*=30 double unders/ 60 singles
20 Sep Mon 21st Sept
Strength- Deadlift
Warm up, then
75%x5reps 85%x3reps 95%x1rep
WOD- 3RFT
30 wall balls (9/6)
20 kb swings (24/16)
10 T2B
200m run
18 Sep Sat 19th Sept
WOD:Partner
100 Pull Ups
100 Push Ups
100 Goblet Squats
100 Dumb bell burpee box jump overs
every 3 minutes 200metre run
1 partner working at a time
17 Sep Friday 18th Sept
Skill: Clean and Jerk
Wod: Courtesy of Crossfit.com
Complete as many reps as possible in 20 minutes of:
60/40kg clean and jerks, 15 reps
Rest 1 minute
70/45kg clean and jerks, 15 reps
Rest 1 minute
80/50kg clean and jerks, 15 reps
Rest 1 minute
90/55kg clean and jerks, 15 reps
Rest 1 minute
100/60kg clean and jerks, 15 reps
Rest 1 minute
110/65kg clean and jerks, 15 reps
Warm Down: 3 rounds 10 x full push ups, bottom half push ups then 3 rounds bicep curl 21’s. (7 x bottom to 90,7 x 90 to top, 7 full curl)
16 Sep Thurs 17th Sept
Warm Up
Wod 1: Courtesy of NZ Masters 2015
“Jacki”
1000 metre Row
50 Thrusters (20/15)
30 Pull ups (RX pull ups only, no bands)
(scaled = 30 plate burpees)
10 minute time cap
Wod 2: 2 x 5 minute AMRAP
9 Deadlifts (50/35)
7 Hang Cleans
5 Shoulder To Overhead
1 min Rest
5 wall ball situps (9/6)
7 box jump overs
9 Kettlebell Swings (32/24)
15 Sep Wed 16th Sept
Strength: Deadlifts 80% x 3, 85% x 3, 90% x 3
Toes to Bar Progressions between sets
Wod: Fight Gone Bad (modified)
3 rounds of 5 x 1 minute station with 1 minute rest between rounds
Wall Balls (9/6)
Toes To Bar
Deadball Over Shoulder (55/35)
Sumo Deadlift High Pull (40/25)
Row for Calories
Fight gone Good
14 Sep Tues 15th Sept
Strength: Overhead Squats 5 x 5 building, 1 min L-Sits plank hold between sets
Wod: For Time
20 Overhead Squats (40/25)
30 Double Unders
40 Power Snatches
30 Double Unders
20 Front Squats
30 Double Unders
40 Power Cleans
30 Double Unders
13 Sep Monday 14th Sept
Strength: Tabata 20sec work 10 sec rest for total of 8 rounds per movement.
Pull Ups, Push Ups, Wall Ball Sit Ups, Kb Russian Twist
WOD: For Time
800m Run
30 Kettle Bell Swings (28/20)
600m Run
30 Kettle Bell Swings
400m Run
30 Kettle Bell Swings
200m Run
30 Kettle Bell Swings
11 Sep Sat 12th Sept
WOD: 10 Rounds for time in pairs
800m Run
16 Squat Snatch 25/42.5
16 C2B
16 Burpee Box Jump
16 KB S2OH Press 16/24
40min time cap
Cash out: Mobility and stretching✌