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WOD - Thursday 30th November 2017

30/11/2017

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Tabata #7

Wall Balls 9/6kg
Rusian Twists 9/6kg
Box Jumps 24/20"
Sit Ups w Wall Ball 9/6kg
BB Jump Squats 20/15kg
Wall Bridges
Burpees to 6" bar
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WOD - Wednesday 29th November 2017

29/11/2017

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Complete for time

400m Run
30 Pull Ups
20 Snatches 40/30kg
20 C2B Pull Ups
15 snatches 50/35kg
10 BMU
10 Snatches 60/40kg
400m Run

​Cap 25min

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WOD - Tuesday 28th November 2017

28/11/2017

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A) Double Unders

B) Benchmark WOD 'Annie'

50, 40, 30, 20, 10
Double Unders
​Sit Ups

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WOD - Monday 27th November 2017

27/11/2017

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EMOM x 30min

1st min = 5 Back Squats
2nd min = 10 Alt DB Snatches
3rd min = 15 Push Ups

Choose the load and scale reps where necessary

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WOD - Saturday 25th November 2017

25/11/2017

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E90 sec for 10 Rounds Complete

3 Power Cleans 70/45kg
5 Strict Chins 
10 GHD Sit Ups

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WOD - Friday 24th November 2017

24/11/2017

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Forty for Friday

Complete for time

40 Box Jump Overs 24/20"
40m Lunge Walk 20/15kg
40 Weight Plate G2O 20/15kg
40 Bar Dips
40 Double Unders
40 KB Swings 24/16kg
40 Wall Balls 9/6kg
40 Cal Row
40m Burpee Long Jumps
40 Cal Bike

40min Cap

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WOD - Thursday 23rd November 2017

23/11/2017

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5 RFT

400m Run
15 T2B
30 Sit Ups

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WOD - Wednesday 22nd November 2017

22/11/2017

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Benchmark WOD

Fight Gone Bad (FGB)

Three 5min rounds for max reps of:

Wall Ball 9/6kg
SDLHP 35/25kg
Box Jumps 20" Box
Push-press 35/25kg
Cal Row

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WOD - Tuesday 21st November 2017

21/11/2017

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3 RFT

20 OH Lunges 20/15kg
30 Pull Ups
40 Double Unders

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WOD - Monday 20th November 2017

20/11/2017

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20min EMOM Alternating mins:

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

'Odd" mins perform

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

Then in remaining time max S2O 60/40kg

1min rest for 'Even' Mins

Score is total S2O for 10 rounds

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WOD - Saturday 18th November 2017

18/11/2017

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Third Wheel WOD V1.2

Working in teams of 3 complete as many rounds and calories as possible in

25min AMRAP
2 Rope Ascents
5 Snatches 50/30kg
10 GHD Sit Ups

*2 Athletes are working thru the AMRAP
*One person works at a time
*Alternate movements with your partner
*Resting athletes are responsible for max calories on Air Bike

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WOD - Friday 17th November 2017

17/11/2017

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Complete the following for time

50 Double Unders Buy in , then
10 Back Squats 60/40kg
10 Pull Ups
10 Box Jumps 24/20"
10 Barbell Rows 60/40kg
10 Lunges 60/40kg

Finish with 50 Double Unders

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WOD - Thursday 16th November 2017

16/11/2017

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Complete for time

100 T2B
100 Bar Dips

Start EMOM with 3 burpees

Cap 20min

Record finish time or reps completed

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WOD - Wednesday 15th November 2017

15/11/2017

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5 RFT

10 Deadlifts 100/65kg
20 Wall Balls 9/6kg
​400m Run

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WOD - Tuesday 14th November 2017

14/11/2017

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Complete for time

5 Rounds of
10 Ring Push Ups
5 Strict Chins

Then:

5 Rounds of 
5 Push Press 60/40kg
5 C2B Pull Ups

Then:

5 Rounds of 
5 Bench Press 60/40kg
3 BMU

Cap 25min

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WOD - Monday 13th November 2017

13/11/2017

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EMOM x 30mins

1st min = 3 x T&G Squat Cleans 70/45kg
2nd min = 10 GHD Sit Ups
3rd min = 30 Double Unders
​

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WOD - Saturday 11th November 2017

11/11/2017

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Remembrance Day WOD

In teams of 3
2 Athletes alternate movements to get through as many rounds as possible in 30 min

10 Burpees
15 Thrusters 20/15kg
20 Sit Ups

3rd Athlete to complete 
200m Farmers Carry 2 x20/16kg KB

​Record your round and completed farmers carries

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WOD - Friday 10th November 2017

10/11/2017

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A) Hang Snatch x 3 Reps
E2MOT2M x 7 sets Increasing Load

B) 9min AMRAP
7 Power Snatch 40/30kg
1 BMU
7 Power Snatch 40/30kg
2 BMU
7 Power Snatch 40/30kg
3 BMU

Each round increasing the BMU by one

etc, etc....

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WOD - Thursday 9th November 2017

9/11/2017

0 Comments

 
Working in pairs, share the load to complete the following

400m Run together
140 Air Squats
120 Sit Ups
100 Push Ups
80 Single Arm Alternating Russian KB swing 20/12kg
60 Box Jumps 24/20"
40 Burpees
20 Single Arm KB OH Squat 20/12kg
​400m Run together

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WOD - Wednesday 8th November 2017

8/11/2017

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A) Power Cleans
5 x 3 Reps
Work Sets
15min

B) 7min AMRAP
7 Pull Ups
7 SDLHP 50/35kg

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WOD - Tuesday 7th November 2017

7/11/2017

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A) Double Under Progression

B) 3 x 5min Rounds of Max Reps

0.00-2.00
400m Run then
ME Double Unders
2.00-3.00
ME HSPU
3.00-4.00
ME Double Unders
4.00-5.00
ME Push Press 50/35kg

Rest 1min Between Rounds

Total your reps for each round


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WOD - Monday 6th November 2017

6/11/2017

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A) Back Rack Lunges x 6 Reps
E90sec x 7sets
Starts with an empty bar, increasing load

B) 5  RFT
10 Back Squats 60/40kg
15 T2B

​Cap 15min

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WOD - Saturday 4th November 2017

4/11/2017

0 Comments

 
Heavy Deck
Partner Card Game 30mins

Club Cards = Back Squats 80/55kg
Spade Cards = Deadlifts 100/70kg
Hearts Cards = Push Ups (double)
Diamond Cards = Lunges 60/40kg
Royal Cards = GHD Sit Ups x 15
​Jokers = 50 Cals Airbike shared

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WOD - Friday 3rd November 2017

3/11/2017

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A) Skills
Rope Ascents
10min

B) 15min AMRAP of
7 Burpees
7 S2O 60/40kg
1 Rope Ascent

Add 1 Rope Ascent to each round

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WOD - Thursday 2nd November 2017

2/11/2017

0 Comments

 
E3MO3M
Complete 8 Rounds of:

5 T&G Power Cleans 70/45kg
10 Box Jumps 30/24"
15 T2B


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