17 Jan Mon 18th Jan
12min EMOM
Odd – Box Jump Over 12/15
Even – Pull Up/C2B/MU 12/9/3
WOD: 7min AMRAP
15 Wall Balls 6/9
25 Dubs
3min rest
5min AMRAP
12 Wall Balls
20 Dubs
2min rest
3min AMRAP
9 Wall Balls
15 Dubs
12min EMOM
Odd – Box Jump Over 12/15
Even – Pull Up/C2B/MU 12/9/3
WOD: 7min AMRAP
15 Wall Balls 6/9
25 Dubs
3min rest
5min AMRAP
12 Wall Balls
20 Dubs
2min rest
3min AMRAP
9 Wall Balls
15 Dubs
WOD: Partner up
(Reps must be split evenly between pairs)
3 Rounds of
40 Thrusters 40/25kg
40 Pull-ups
40 Box jumps
400m Run
Finisher: when teams have finished their last round they must complete, 40 Burpees over bar (alternating reps with partner).
Strength: Snatch
3×3, re-set after each rep.
WOD: 3 RFT
15 Snatches 45/25 kg
20 Sit-ups
400m run
Strength: Bar Complex
High hang pwr clean ( from hip) – Hang pwr clean (from knees) – pwr clean
hands remain on bar for entire complex,working up to a weight where you can executing each movement efficiently.
WOD:
12 clean & jerk 60/40kg
3 muscle ups
9 clean & jerk
6 muscle ups
6 clean & jerks
9 muscle ups
3 clean and jerks
12 muscle ups
Strength/Skill:
10mins: to work through HSPU Ladder 10-9-8-7-6-5-4-3-2-1 (unbroken).
then; 10mins to accumulate max distance handstand walk.
(scaling options; wall climbs ladder/ max handstand hold on wall)
WOD: EMOM 20min
HSPU 7/5 WC 3
Box jump overs 15/12
30 double unders
KB swings 15/12 24/16kg
Strength: Bench Press
Warm up then; 3 x 3 increasing in weight.
WOD: For Time
50 Wall balls 9/6kg
15 CTB
40 Wall balls
10 CTB
30 Wall balls
10 CTB
20 Wall balls
15 CTB
20min Time Cap.
*penalty* if wall balls are dropped 5 burpees must be completed before continuing.
Strength: Front Squats
3 x 5 Across @ 70 – 80% of your 1RM
WOD: 7 min AMRAP
3-6-9-12-18-21…..
Thrusters 45/25kg
T2B
WOD: Hero wod “Harper”
23 min AMRAP
9 chest-to-bar pull-ups
15 power cleans (60/40)
21 air squats
400-meter run with a 20/10 kg plate
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
Strength: Strict Press 4 x 10 reps
WOD: 10 min AMRAP
20 Double Unders
15 Push Press (50/30)
10 Toes to Bar
3 min rest
Finisher: For Time
100 Burpees
EMOM: 3 rounds
Calorie Row 15/12
HSPU 10 / wall climbs 3
Box Jumps 15
Rope Climb 1
WOD: 3 Rounds For time
800m Run
50 Wall Balls
(if raining 100 Double Unders)