WOD, Tuesday, 01.03.2016

OLY (18 minutes) Snatch Take 3-4 Warm up sets then 10 Minutes EMOM 3 Hang Snatch For Technique   Metcon: (15 Minutes) For Time 12 Minute Cap 4 RFT 20 American Swings     32/20   24/16   20-16/12-8 20 Box Jumps   24/20 20/plates   plates *EMOM 4 Goblet Squat With Same KB/DB

WOD, Monday, 29.02.2016

Strength: (20 minutes) E2MOM x 16 (4 Rounds then swap over) A1) 4 x 5 Front Squat A2) Strict pull ups x 4-8 Negative or Jumping Pull ups 6-10 Ring rows with plate under foot 8-12 Reps   WOD Alternative to 16.1 10 AMRAP 10 Press ups/Kneeling 10 Plate GTOH 20/15     15/10 10/5 […]

WOD, Sunday, 28.02.2016

Strength/skill: 15 Minutes to Build to Clean + P. Jerk   WOD: “Cindy lifts” 20 min AMRAP 5 x pull ups 10 x Press ups 15 x Squats 1 x GTO 70/45   50/35     40/25 *Add 1 x GTO each round

Saturday, 27.02.2016

Strength: (20 minutes) E2MOM x 16 (4 Rounds then swap over) A1) 4 x 2 Back Squat A2) 4 x 30 Seconds 1 Arm Hang Each arm 15 seconds 1 arm hang each arm 1 Minute Active hang   Metcon: (25 Minutes) 5 X Tabatas with 1 Minute Rest between Squats Sit ups Press ups/Kneeling […]

WOD, Friday, 26.02.2016

STRENGTH/ENDURANCE: (15 minutes) 12 Minute to Complete 60 Man Makers   15/10   10/5   5/burpee squats 60 Strict Pull ups/Negative/Ring Row   METCON : (20 MINUTES) 15 PARTNER AMRAP 6 Pistols     60/40   50/35 40-30/30-20 12 TTB/K2E/HK 24 Double unders

WOD, Thursday, 25.02.2016

Strength: (15 minutes) Have 2-3 Warm up sets then 10 EMOM – Retest 1 Press + 2 Push Press + 2 Push Jerk   METCON: (20 Min) Paired Metcon 15 Minute AMRAP Share The Work 10 Front Rack lunges 60/40     50/35   40-30/30-25 10 Ring Dips/Box Dips/Ring PU 10 1 arm KB Swings (Russian) […]

WOD, Tuesday, 23.02.2016

Strength : (15 minutes) E2MOM x 16 ( 4 Rounds then Swap over) A1) 5 Deadlifts A2) 4-8 Ring dips 6-10 Box Dips or negatives 8-12Push ups either full or on Rings, Bench or a box   For Time 12 Minute Cap in Pairs 8 Rounds for time 20 STOH 60/40   50/35     40-30/30-20 […]

WOD, Monday 22.02.2016

OLY (20 minutes) Snatch Take 3-4 Warm up sets then 12 Minutes to build to a heavy set of 1 Snatch + 2 Snatch Balance 2 Snatch Balance from rig 5 Snatch Grip Push jerk or Push press taken from Rig   Metcon: (15 Minutes) For Time 12 Minute Cap 100 Alternating lunges 75 Hollow […]

WOD Sunday 21.02.16

“LumberPriz20” For time (40 min time cap): 20 Wall balls 9/6 6/5 5/3 Run 400m 20 KB swings 24/16 16/12 12/8 Run 400m 20 STOs 60/40 42.5/30 30/25 Run 400m 20 Burpees Run 400m 20 C2B/pull ups jumping pu or banded ring rows Run 400m 20 Box jumps 24/20 20/20 plates stacked Run 400m 20 […]