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WOD - Monday 31st August 2015

31/8/2015

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10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1



For time of:
Back Squats
Power Snatch
BMU/C2B/Pull Ups


*Choose a weight approx 75% of your 1RM to complete each movement
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WOD - Saturday 29th August 2015

29/8/2015

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Card Game
4 Teams


Hearts = S2O 50/35kg
Diamonds = Chins
Clubs = Full Cleans 50/35kg
Spades = T2B
Face Cards = 15 Tyre Flip Jump Thru
Joker = 60 Cal Team Row (15 each)


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WOD - Friday 28th August 2015

28/8/2015

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Complete for time:


Run 1200m
30 OH Squats 50/35kg
Run 800m
15 Rope Climbs
Run 400m
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WOD - Thursday 27th August 2015

27/8/2015

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EMOTM x 30min
1st min = 4HSPU
2nd min = 6 Hang Power Cleans 70/45kg
3rd min = 24 Double Unders
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WOD - Wednesday 26th August 2015

26/8/2015

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A) Front Squats
EMOTM x 10mins
5 Reps


B) Complete for time:
21 - 15 - 9
Strict Chin Over Bar
Front Rack Lunges 50/35kg
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WOD - Tuesday 25th August 2015

25/8/2015

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A) Bench Press
EMOTM x 10min
5 Reps


B) Against the clock
Perform 3 x 6min Rounds of


Run 400m
In remaining time
AMRAP of
10 Wall Bridges
10 Dips
10 Sit Ups


Rest 2 Min between rounds
Score = Total Reps (30 per round)
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WOD - Monday 24th August 2015

24/8/2015

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'DIRTY 1/2 DOZEN'


6 RFT
6 Clusters 50/35kg
6 C2B Pull Ups
6 Burpee Box Jumps 24/20"
6 Full Snatches 50/35kg
6 T2B
6 Russian KB Swings 32/24kg


30 Min Time Cap
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WOD - Saturday 22nd August 2015

22/8/2015

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0.00 - 16.00 Min
WOD 1
Partner Up
EMOTM 20 Mins
5 Deadlifts 100/70kg
15 Push Ups


1st Min Partner A completes
5 Deadlifts
While Partner B completes  
15 Push Ups
Then Swap for the second minute


Rest 4 min


20.00 - 34.00 Min
WOD 2
Partner Up
12 Min AMRAP Ladder
2, 4, 6, 8, 10 Reps

Hang Cleans 70/45kg
Wall Bridges
Strict Chins


In your pairs, share the load
One person works at a time to complete 
each exercise starting at 2 Reps 
and increasing by 2 each round.
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WOD - Friday 21st August 2015

21/8/2015

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Forty Friday


Complete for time
40 Box Jump Overs 24/20"
40 Pull Ups
40m OH Lunge 20/15kg
40 Bar Dips
40 Double Unders
40 K2E
40 Wall Balls 9/6kg
40 GHD Sit Ups
40m Burpee Long Jumps
40 Cal Row
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WOD - Thursday 20th August 2015

20/8/2015

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For Time


50 Snatches 60kg


*Scaling options work to approx 80% of 1RM
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WOD - Wednesday 19th August 2015

19/8/2015

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7 RFT

200m Run

2 Rope Ascents
5 HSPU
15 KB Swings 24/16kg


40m Cap
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WOD - Tuesday 18th August 2015

18/8/2015

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A) Power Cleans
E2MOT2M
3 Reps x 7 Sets
14 Min


B) Complete for time
21 - 15 - 9 - 15 - 21
Deadlifts 90/65kg
Burpees
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WOD - Monday 17th August 2015

17/8/2015

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Benchmark girl 'Barbara'


5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats


Rest precisely 3min between each round.
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REST DAY - Sunday 16th August 2015

16/8/2015

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WOD - Saturday 15th August 2015

15/8/2015

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A) Strength/Skills
20mins


B) Partner Up and Share the Load
20 min AMRAP
15 Dips
8 Power Cleans 60/40kg
15 Sit Ups


Resting Partner Runs 200m
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WOD - Friday 14th August 2015

14/8/2015

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5 RFT

30 OH Spartan Lunges 15/10kg
20 Pull Ups
10 HSPU

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WOD - Thursday 13th August 2015

14/8/2015

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3 x 5 Min Rounds for Max Reps
'FGB Style'

Double Unders
Russian Twists 9/6kg
KB Swings 24/16kg
GHD Sit Ups
Burpees

*Rest 1min between rounds

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WOD - Wednesday 12th August 2015

13/8/2015

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'Incredible Hulk'

5 Deadlifts50/35kg
5 Hang Power Cleans 50/35kg
5 Front Squats 50/35kg
5 Push Press 50/35kg
5 Back Squats 50/35kg

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Ahhh... Tony is this what you do in your spare time?
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WOD - Tuesday 11th August 2015

12/8/2015

0 Comments

 
5 RFT

400m Run
4 Rope Ascents
30 Push Ups


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WOD - Monday 10th August 2015

11/8/2015

0 Comments

 
A) Back Squats
EMOTM x 10min
3 Reps

B) 21 - 15 - 9
OHS 40/30kg
SDLHP 40/30kg
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WOD - Saturday 8th August 2015

9/8/2015

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In teams of 3-4

0.00-15.00 min
AMRAP 15
15 Cal Row - Each person must complete
60 Box Jumps 24/20"
50 Pull Ups
40 GHD Sit Ups

Rest 1min

16.00-28.00 min
AMRAP 12
200 Double Unders
40 DB Snatch 25/15kg
30 T2B
20 Deadball Cleans 65/45/30kg

Rest 2min's

30.00-39.00 min
AMRAP 9
Max 200m Sprints
While team mates hold plank
*10 Burpee penalty for breaking plank before you run your next 200m

Rest 1min

40.00-44.00 min
AMRAP 4
M.E G2O 60/40kg
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WOD - Friday 7th August 2015

8/8/2015

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A) Front Squats
3 Reps x 5 Sets
Work Sets
18 Min


B) Burpee & Thruster 40/30kg Ladder


Rest 3 min then:


Burpee & Deadlift 90/60kg Ladder


For the ladder patter:
1st min = 1 Rep of each exercise
2nd min = 2 Reps of each exercise
3rd min = 3 Reps of each exercise
etc.....continuing as long as you are able


Record the total number of minutes completed for both ladders

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WOD - Thursday 6th August 2015

8/8/2015

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A) Strict Behind Neck Press
5 x 3 Reps
15 Min

B) 5 RFT
3 BMU (C2B)
6 C&J*
9 Dips

*You choose the weight
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WOD - Wednesday 5th August 2015

6/8/2015

0 Comments

 
'CHIPPEN 500'

Complete for time

50 Double Unders
50 Sit Ups
50 OH Walking Lunge 24/16kg KB
50 KB Swing 24/16kg
50 Wall Balls 9/6kg
50 Russian Twist 24/16kg
50 Box Jump Overs 24/20"
50 T2B
50 Pistol Squats Alt
50 GHD's

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WOD - Tuesday 4th August 2015

4/8/2015

0 Comments

 
A) Deadlifts
7 Reps x 4 Sets
15 Min


B) 15 Min AMRAP
10 C2B Pull Ups
10 Clean Grip Bench Press 60/40kg
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