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WOD - Wednesday 31st August 2016

31/8/2016

0 Comments

 
A) Front Squats
E90sec x 7 Sets
3 Reps
Increasing Load

B) Complete for time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Reps of
Wall Ball Shots 9/6kg
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Reps of
KB SDLHP 32/24kg

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WOD - Tuesday 30th August 2016

30/8/2016

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30min EMOM
1st = 10 GHD Sit Ups
2nd = 10 C2B Pull Ups
3rd = 30 Double Unders

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WOD - Monday 29th August 2016

29/8/2016

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A) Back Squats
E90sec x 10
5 Reps Increasing Load

B) "Plate Up" for time
40 Burpees to a plate 15/10kg
40 Walking Waiter Lunges 15/10kg
40 Plate G2O 15/10kg
40 OHS 15/10kg

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WOD - Saturday 27th August 2016

27/8/2016

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"Hopper WOD"
In pairs, working together, share the load, one person at a time to get thru as many balls from the Hopper as possible

Ball #1 = 2km Run (10x200m)
Ball #2 = 3km Row
Ball #3 = 400m Farmers Carry
Ball #4 = 200m Sled Push
Ball #5 = 100 Push Ups
Ball #6 = 150 Squats
Ball #7 = 200 Sit Ups
Ball #8 = 100 Wall Balls
Ball #9 = 50 Burpee yre Flip
Ball #10 = 150 Cals on Air Bike
Ball #11 = 100 Plate G2O 20/15kg
Ball #12 = 200 Double Unders
Ball #13 = 50 Pull Ups
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WOD - Friday 26th August 2016

26/8/2016

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A) Cleans
E90sec 
3 Reps
7 Sets

B) Complete for time
10 RDL 60/40kg
40 Pull Ups
10 RDL 60/40kg
30 Pull Ups
10 RDL 60/40kg
20 Pull Ups
10 RDL 60/40kg
10 Pull Ups


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WOD - Thursday 25th August 2016

25/8/2016

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A) Bench Press
5 x 5 Reps
Work Sets
15min

B) 15min AMRAP of
10 GHD Sit Ups
15 Push Ups
30 Double Unders

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WOD - Wednesday 24th August 2016

24/8/2016

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A) Snatches E90sec
5 x 3 Reps Increas Load
5 x 2 Reps 
5 x 1 Rep

B) 9 mins for Max Reps
3min ME Wall Ball Shots 9/6kg
3min ME Box Jump Overs 24/20"
3min ME KB Swings 24/16kg

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WOD - Tuesday 23rd August 2016

23/8/2016

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A) EMOM x 14mins
1st min = 5 - 10 Strict Pull Ups
2nd min = 5 - 10 Strict Dips

B) 15min AMRAP of
200m Run
2 Continuos Rope Ascents

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Jeff Addams - Caught WOD dodging
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WOD - Monday 22nd August 2016

22/8/2016

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A) OH Squats
E90sec 7 x 3 Reps 
Increasing Load

B) Habanero

In One minute complete the following:

8 Deadlifts
6 Hang Power Cleans
4 Front Squats
2 Push Jerks

Max Bar Hopping Burpees in remaining time

Rest 1 Min between Rounds

Choose your Level
Level 3: 60/40kg
Level 2: 45/30kg
Level 1: 25/20kg

Your score is the total burpees completed.

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WOD - Saturday 20th August 2016

20/8/2016

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A) E2MO2M
3 Power Cleans
4 Work Sets

B) 10min AMRAP
30 DU's
9 Power Cleans 60/40kg
6 Ring Dips

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WOD - Friday 19th August 2016

19/8/2016

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In teams of 4, One person working at a time to complete the following

2km Row
200 Burpees
200 G2O x 20/15kg plate

While rest of team hold a 60kg barbell off the ground....for the entire workout.

If you put the barbell down, return to the start of the workout.

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WOD - Thursday 18th August 2016

18/8/2016

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A) Back Squats
6 x 3 Reps
18mins

B) For time:
40, 30, 20, 10 Reps
Wall Balls
T2B
18min Cap


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WOD - Wednesday 17th August 2016

17/8/2016

0 Comments

 
Hero WOD "TK"

20min AMRAP
8 Strict Pull Ups
8 Box Jumps 30"
12 KB Swings 32kg


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U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
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WOD - Tuesday 16th August 2016

16/8/2016

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A) Push Press
5 x 5 Reps
15min

B) Complete for time
400m Run
75 Push Ups
75m Bear Crawl
400m Run
50 HSPU
50m Bear Crawl
400m Run

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WOD - Monday 15th August 2016

15/8/2016

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A) Squat Cleans
15 mins to find a 1RM

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


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WOD - Saturday 13th August 2016

13/8/2016

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A) 20 min
5 x 2 Clean & Jerk

B) Partner up and share the load
40 Thrusters 40/30kg
40 Bar Facing Burpees
30 Thrusters 50/35kg
30 Bar Facing Burpees
20 Thrusters 60/40kg
20 Bar Facing Burpees

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WOD - Friday 12th August 2016

12/8/2016

0 Comments

 
A) Power Snatch
5 x 3 Rep Work Sets
15 min

B) Complete for time:
100 DU
80 HR Push Ups
60 GHD Hyper Extensions
40 Box Jumps 24/20"
20 Deadlifts 100/70kg

0 Comments

WOD - Thursday 11th August 2016

11/8/2016

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A) Back Squats
5 x 5 Rep Work Sets
15 mins

B) 4 RFT
400m Run
4 Rope Ascents

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0 Comments

WOD - Wednesday 10th August 2016

10/8/2016

0 Comments

 
A) Jerks 
5 x 3 Reps
Work Sets
15 min

B) 15min AMRAP
7 HSPU
14 Sit Ups
21 KBS 24/16kg
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WOD - Tuesday 9th August 2016

9/8/2016

0 Comments

 
30 min EMOM 
3 Way Pull
1st min = 5 Power Cleans T&G 60/40kg
2nd min = 10 Pull Ups
3rd min = 15 Cal Row

Scale Reps/Cals

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WOD - Monday 8th August 2016

8/8/2016

0 Comments

 
A) Front Squats
Work Sets
15min

B) Complete for time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Reps
Wall Ball Shots 9/6kg
200m run after completing each round

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Rest Day - Sunday 7th August 2016

7/8/2016

0 Comments

 
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0 Comments

WOD - Saturday 6th August 2016

6/8/2016

0 Comments

 
30 Min EMOM
30sec work : 30sec rest

1st min = Wall Balls 9/6kg
2nd min = Double Unders
3rd min = T2B

Record all reps on each movement


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WOD - Friday 5th August 2016

5/8/2016

0 Comments

 
A) Deadlift
E90sec
3 Reps x 6 Sets
Increasing Load

B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 RFT
SDLHP 40/30kg
Dips

Perform 1 Rope Ascent after each round

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WOD - Thursday 4th August 2016

4/8/2016

0 Comments

 
A) Hang Snatches
E90sec
3 Reps x 6 Sets
Increasing Load

B) Benchmark Girl "Nancy"
5 RFT
400m Run
15 OHS 40/30kg

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0 Comments
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