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WOD - Monday 31st July 2017

31/7/2017

0 Comments

 
20min EMOM
Alternating mins

(1min work : 1 min Rest x 10 Rounds)

Odd mins perform
7 Deadlifts 60/40kg
7 Hang Power Cleans 60/40kg
7 Front Squats 60/40kg

In remaining time max Bar Facing Burpees

Score is your total Burpees for 10 Rounds
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WOD - Saturday 29th July 2017

29/7/2017

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Card game
Working in pairs

Red = Chin ups or Pull Ups
Black = Hang Squat Clean 60/40kg
Royals = 10 T2B
Joker = 120m Sled Push 90kg
Run 50m for next card

​EMOM x 3 Burpees

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WOD - Friday 28th July 2017

28/7/2017

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Benchmark "Fight Gone Bad"

Three rounds for max reps of
Wall Ball 9/6kg
Sumo Deadlift high pull 35/25kg
Box Jumps 20" 
Push Press 35/25kg
Row (cals)

Compare to 
30/10/2015
​18/06/2015

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WOD - Thursday 27th July 2017

27/7/2017

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A) Deadlifts
15min to find your 1RM

B) Benchmark Girl "Helen"
3 Rounds for time
400m Run
21 KB Swings 24/16kg
12 Pull Ups

Compare to 
​16/01/2017, 10/02/2016, 23/09/2014

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WOD - Wednesday 26th July 2017

26/7/2017

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A) Back Squats
15mins to find your 1RM

B) Benchmark Girl "Annie"
50-40-30-20-10
Double Unders
Sit Ups

​Compare to 18/01/2017

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WOD - Tuesday 25th July 2017

25/7/2017

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Benchmark Girl 'Nicole'

20min AMRAP of
400m Run
Max Effort Pull Ups
Record your total Pull Ups

Compare to 29/01/2016 , 15/06/2015 , 18/07/2014

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WOD - Monday 24th July 2017

24/7/2017

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A) Find your 1RM Clean and Jerk
15min


B) Benchmark Girl 'Grace'

Complete for time
30 Clean & Jerk 60/40kg

​Compare to 11/10/2016
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WOD - Saturday 22nd July 2017

22/7/2017

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Partner Up and share the load to complete

1600m Run
50 SDLHP 40/30kg
100 Wall Balls 9/6kg
200 Sit Ups
100 Box Jumps 24/20"
50 OHS 40/30kg
1600m Run

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WOD - Friday 21st July 2017

21/7/2017

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5 RFT

50 Double Unders
10 Deadlifts (increasing load each round)

60/40kg
80/55kg
100/70kg
120/85kg
140/100kg

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WOD - Thursday 20th July 2017

20/7/2017

0 Comments

 
5 RFT
3 Rope Ascents
15 GHD Hip Extensions
15 T2B
15 Ring Push Ups

​30min cap

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WOD - Wednesday 19th July 2017

19/7/2017

0 Comments

 
Complete for time

400m Run
25 Back Squats 60/40kg
15 GHD Sit Ups
400m Run
20 Back Squats 80/55kg
15 GHD Sit Ups
400m Run
15 Back Squats 100/70kg
15 GHD Sit Ups
400m Run
10 Back Squats 120/85kg
15 GHD Sit Ups

​
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WOD - Tuesday 18th July 2017

18/7/2017

0 Comments

 
A) HSPU Progressions
15min

B) 15min AMRAP
3 BMU
5 Power Snatch 50/35kg
​7 HSPU
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WOD - Monday 17th July 2017

17/7/2017

0 Comments

 
17min AMRAP of

7 Cleans 70/45kg
​17 KBS 24/16kg
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WOD - Saturday 15th July 2017

15/7/2017

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Partner WOD

25min AMRAP
Alternate with your partner

A) Completes 1 Round of 
2 Rope Ascents
10 Box Jumps 24/20"
15 Sit Ups

While your partner performs

B) Max Cals Rower

​Buy in 200 Double Unders

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WOD - Friday 14th July 2017

14/7/2017

0 Comments

 
Complete for time

20 C&J 40/25kg
100m Lunge Walk
16 C&J 50/35kg
100m Lunge Walk
12 C&J 60/45kg
100m Lunge Walk
8 C&J 70/55kg
100m Lunge Walk
4 C&J 80/60kg

​Cap 30min

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WOD - Thursday 13th July 2017

13/7/2017

0 Comments

 
Tabata
8 x 20:10
Max Reps
Record your total for each movement

Push Ups C2F
Plate G2O 20/15kg
Burpees 2 Plate
KB Swings 24/16kg
Sit Ups 2 Plate
​KB SDLHP 24/16kg

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WOD - Wednesday 12th July 2017

12/7/2017

0 Comments

 
A) Back Squats
EMOM x 10 mins
5 Reps

B) 3 RFT
50 Double Unders
35 Wall Balls 9/6klg
20 T2B 

20 time cap

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WOD - Tuesday 11th July 2017

11/7/2017

0 Comments

 
A) Skills
HSPU Progression
15 min

B) 15min AMRAP
200m Run
3 HSPU
3 Pull Ups
200m Run
6 HSPU
6 Pull Ups
200m Run
9 HSPU
9 Pull Ups

​*Reps increase by three for every successive round completed.

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WOD - Monday 10th July 2017

10/7/2017

0 Comments

 
With a continuously running clock
Starting with an empty barbell 20/15kg
Every 90sec complete

1 Power Snatch - add 5/2.5kg each 90sec
When you reach your max, switch to
3 Power Cleans - add 5/2.5kg each 90sec
When you reach your max, switch to
5 Deadlifts - add 10/5kg each 90sec

Record your max snatch, clean and deadlift

​
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WOD - Saturday 8th July 2017

8/7/2017

0 Comments

 
Partner WOD

25min AMRAP
Alternating with your partner

A)
1 Round of
10 Back Squats 60/40kg
10 T2B
10 Burpees

While your partner performs

B)
​As many calories as possible on the air bike

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WOD - Friday 7th July 2017

7/7/2017

0 Comments

 
7 RFT

17 Box Jumps 24/20"
​7 Clean & Jerks 60/40kg

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WOD - Thursday 6th July 2017

6/7/2017

0 Comments

 
20min AMRAP

5 Strict Pull Ups
10 Push Ups
​15 Sit Ups

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WOD - Wednesday 5th July 2017

5/7/2017

0 Comments

 
5 RFT
100 Skips
50 Air Squats
10 Hang Power Cleans 60/40kg

​
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WOD - Tuesday 4th July 2017

4/7/2017

0 Comments

 
A)
Skills
HSPU

B)
Benchmark Girl Diane

21-15-9 RFT
HSPU
​Deadlifts

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WOD - Monday 3rd July 2017

3/7/2017

0 Comments

 
Snatch
Increasing Load gradually to find your 1RM with good form

5,5,5 
3,3,3
1,1,1
​27min
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