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WOD - Friday 29th September 2017

29/9/2017

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Grand Final Public Holiday WOD

2 Teams will battle it out
Crows V Tigers

4 x 20min Quarters

1st Qtr
400m Run + 100 Double Under Buy In
Then AMRAP of
10 Deadlifts 80/60/40 (only 1 bb set up for the whole team)
20 Push Ups
Each completed round = 1 Team Goal

Rest 3 min

2nd Qtr
800m Run Buy in
Then AMRAP of 
10 Pull Ups
20 Sit Ups
Each completed round = 1 Team Goal

Rest 3 min

3rd Qtr
400m Run + 100 DU Buy in
Then AMRAP of
10 S2O 40/30/20
10 Box Jump Overs 
Each completed round = 1 Team Goal

Rest 3 min

4th Qtr
800m Run Buy in
Then AMRAP of 
10 Burpees
40m Farmers Carry 2x32kg KB / 24/16

**Interchange player from each team on air bike for 20 cals each alternating team members
**Every 10 cals = 1 point added to your teams score.

All scores following each completed AMRAP must be run to the centre whiteboard to be recorded.

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WOD - Thursday 28th September 2017

28/9/2017

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EMOM x 24min

1st min = 20 KBS 24/16kg
2nd min = 12/10 Cals Rower
3rd min = 3 Power Snatch

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WOD - Wednesday 27th September 2017

27/9/2017

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4 RFT

40m Overhead Walking Lunges 20/15kg
30 Wall Balls 9/6kg
20 T2B
10 Weighted GHD Sit Ups 9/6kg


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WOD - Tuesday 26th September 2017

26/9/2017

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A) Strict Pull Up Progressions
15mins

B) 5 RFT
40 Double Unders
8 Strict Pull Ups
8 Bench Press 60/40kg

20min cap

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WOD - Monday 25th September 2017

25/9/2017

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Complete the following complex

5 Deadlifts 60/40kg
5 Hang Power Cleans 60/40kg
5 Front Squats 60/40kg

Then:
Max unbroken S2O 60/40kg

Repeat until you've completed 50 S2O*
*continuous reps S2O means no resting at the shoulder

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WOD - Saturday 23rd September 2017

23/9/2017

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Partner WOD

Share the load to complete for time

9 x 200m Run
(alternating 200m with partner)

Then 9 Rounds of 
3 Power Cleans 70/45kg
6 Chins
9 Push Ups
(alternating Rounds with your partner)

7 x 200m Run
(alternating 200m with partner)

Then 7 Rounds of 
3 Power Cleans 70/45kg
6 Chins
9 Push Ups
​(alternating Rounds with your partner)

5 x 200m Run
(alternating 200m with partner)

Then 5 Rounds of 
3 Power Cleans 70/45kg
6 Chins
9 Push Ups
​(alternating Rounds with your partner)

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WOD - Friday 22nd September 2017

22/9/2017

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Complete for time

100 Double Unders
80 Wall Balls 9/6kg
60 KB Swings 24/16kg
60 Double Unders
40 m OHWL 24/16kg
40 Double Unders
20 T2B
20 Double Unders
10 Rope Ascents

​40min cap

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WOD - Thursday 21st September 2017

21/9/2017

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5 RFT
400m Run
9 Clean and Jerks 60/40kg
21 Push Ups

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WOD - Wednesday 20th September 2017

20/9/2017

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7 RFT

5 Deadlifts 120/85kg
10 Box Jump Overs 24/20"
5 Back Squats 100/70kg
10 GHD Sit Ups

​30min cap

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WOD - Tuesday 19th September 2017

19/9/2017

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A) Skills
Pull ups Progressions
Or 
5 x 5 weight chins

15min

B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Strict Pull ups
Run 200m after each round

​20min cap


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WOd - Monday 18th September 2017

18/9/2017

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Benchmark Girl 'Elizabeth'

21 - 15 - 6 RFT
Squat Cleans 60/40kg
​Ring Dips

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WOD - Saturday 16th September 2017

16/9/2017

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20 Min Partner AMRAP

8 DB Snatches 25/20kg
12 GHD Sit Ups
30 Double Unders

​Alternating movements with your partner

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WOD - Friday 15th September 2017

15/9/2017

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20 Min AMRAP

5 Thruster 40/30kg
10 Lunges 40/30kg
5 Strict Pull Ups
10 Burpees

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WOD - Thursday 14th September 2017

14/9/2017

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Complete for time

200m Run with KB 24/16kg
30 K2E
30 Box jumps 24/20"
30 Russian KBS 24/16kg
200m Run with KB 24/16kg
20 K2E
20 Box Jumps 24/20"
20 Russian KBS 24/16kg
400m Run with KB 24/16kg
10 K2E
10 Box Jumps 24/20"
10 Russian KBS 24/16kg
400m Run with KB 24/16kg

​*35min time cap

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WOD - Wednesday 13th September 2017

13/9/2017

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5 Rounds for time

10 Deadlifts 100/70kg
15 Push Ups
20 Sit Ups
25 Double Unders
​

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WOD - Tuesday 12th September 2017

12/9/2017

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Complete for time:

35 Back Squats 60/40kg
30 Pull Ups
25 Front Squats 60/40kg
20 C2B Pull Ups
15 OH Squats 60/40kg
10 BMU

​Cap 20min

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WOD - Monday 11th September 2017

11/9/2017

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Double Grace

​60 Clean and Jerk 60/40kg

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WOD - Saturday 9th September 2017

9/9/2017

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Third Wheel WOD

Working in teams of 3 complete as many rounds and calories as possible in 2 x 15min AMRAPS

1st x 15min AMRAP
10 Wall Balls 9/6kg
10 Box Jumps 24/20"
10 T2B

Straight into:

2nd x 15min AMRAP
10 FR Lunges 40/30kg
10 Push Press 40/30kg
10 Burpees

One person works at a time
Alternate movements with the team
​Resting athletes are responsible for max calories on Air Bike.

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WOD - Friday 8th September 2017

8/9/2017

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20min AMRAP of

10 Pull Ups
20 Sit Ups
​100m Run

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WOD - Thursday 7th September 2017

7/9/2017

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A) Snatches
3 Reps 
E90sec x 7 Sets
(Increasing Load)

B) Death by:

Deadlifts and Push Ups
1st min = 1 Deadlift + 1 Push Up
2nd min = 2 Deadlifts + 2 Push Ups
3rd min = 3 Deadlifts + 3 Push Ups
etc.....

​Deadlift weight 100/70kg

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WOD - Wednesday 6th September 2017

6/9/2017

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

B) 27-21-15-9 RFT
Wall Balls 9/6kg
KB Swing 24/16kg

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WOD - Tuesday 5th September 2017

5/9/2017

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800m Run to start

5-4-3-2-1 reps of 
BMU
HSPU

800m Run to finish
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WOD - Monday 4th September 2017

4/9/2017

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EMOM x 28min

1st min = 7 Power Cleans
2nd min = 7 Push Jerks
3rd min = 7 Bent Over Rows
4th min = 7 Burpees

Chose a weight you can maintain those reps for the full 7 rounds

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WOD - Saturday 2nd September 2017

2/9/2017

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Partner up and share 3 workouts, alternating rounds
Complete as many rounds as possible in A, B anc C

A) 14min AMRAP
Buy in = 150 DU
1 Rope Ascent
10 Sit Ups

Rest approx 2min 

B) 12min AMRAP
Buy in = 120 DU
6 Power Cleans 50/35kg
6 S2O 50/35kg

Rest approx 2min 

C) 10min AMRAP
Buy in = 100DU
10 Pull Ups
10 Deadlifts 70/50kg

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WOD - Friday 1st September 2017

1/9/2017

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A) Snatch Complex
Starting with an empty bar.
Increasing the load over 7 rounds E2MO2M

1 Snatch Grip Deadlift
1 Hang High Pull
1 Hang Squat Snatch
1 Full Snatch

B) 21 - 15 - 9 RFT
Power Snatch 40/30kg
Wall Balls 9/6kg

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