W.O.D.

  • Community Wod

  • 16 February 2018

    1) Warm up
    5min bike
    5min row

    2) Weakness work
    15-20 min

    3) Metcon
    12 min amrap
    200m run
    30 double unders
    5 power cleans (155/105)

    (Rest 5 min)

    12 min amrap
    15 cal bike
    12 GHD sit-ups
    5 front squats (155/105)


  • 15 February 2018

    1) Warm up
    3 rounds
    12 sit-ups
    15 kB swings

    2) Strength Front squat @65% of 1RM
    4 rounds
    1min on
    2min off

    3) Metcon
    5 rounds
    20 hang power snatch (75/55)
    10 box facing burpee box jump overs (24/20)

  • 14 February 2018

    1) Warm up
    5 min row
    Then
    2 rounds
    12 KB SDHP
    15 box jumps

    2) Strength
    Deadlift 3-3-3-3-3
    Ascending Weight

    3) Metcon
    For time
    2 rounds
    60 back squats (45/35) (empty bar)
    40 GHD sit-ups
    20 push press (115/85)

    (Load and unload same barbell)

  • 13 February 2018

    1) Warm up
    Open hips
    Then
    2 rounds
    10 hip ext
    15 air squats
    200m run

    2) Strength
    Back Squat 4 rounds @65% of 1RM
    1min on
    2min off

    3) Metcon
    12 min amrap
    30 double unders
    3-6-9-12-15-18....etc
    Power snatch (95/65)

    Extra:
    3x20/15 cal bike

  • 12 Febraury 2018

    1) Warm up
    3 rounds
    1 min row
    15 pvc pass
    10 empty bar strict press

    2) Strength Push press 6x3
    Ascending Weight

    3) Metcon
    For time
    9-15-21
    Bar facing burpees
    Overhead squats
    (95/65)

    Extra: 2x500/400m row

  • Community Wod

    Free Community Wod

  • 9 February 2018

    1) Warm up
    5 min bike
    Then
    2 rounds
    200m run
    20 air squats
    10 hip ext.

    2) Strength
    Back Squat 7x2 Ascending Weight

    3) Metcon
    For time
    400m run buy in
    7 rounds
    10 med ball cleans (20/14)
    10 push ups
    400m run buy out

  • 8 February 2018

    1) Warm up
    3 rounds
    1 min row
    15 pvc pass
    10 KB SDHP

    2) Olympic Lift
    Power cleans @65% of 1RM
    Max reps
    3 rounds
    1 min on
    2 min off

    3)Metcon
    4 rounds
    15 kB swings (70/53)
    15 pull-ups
    15 cal aab

  • 7 February 2018

    1) Warm up
    Open up hips
    Then
    2 rounds
    20 empty bar front squats
    12 sit-ups
    100m run

    2) Stregnth
    Front squat 7x2
    Ascending Weight

    3) Metcon
    4 rounds
    400m run
    12 burpee box jump overs (24/20)
    10 hang cleans (135/95)
    Rest 2 min

  • 6 February 2018

    1. Warm up
    3 rounds
    200m run
    10 empty bar snatch grip push press (behind the neck)

    2.Power snatch Max reps @65% of 1RM
    3 rounds
    1min on
    2 min off

    3.15 min amrap
    5 deadlifts (225/185)
    10 box jumps (24/20)
    15 wallballs (20/14)

  • 5 February 2018

    Warm up
    2 rounds
    400m run
    15 banded good morning

    For total time :
    21-18-15-12
    Cals AAB
    Toes to bar
    Rest 5 min

    21-18-15-12
    Cal Row
    GHDs

    Rest 5 min

    21-18-15-12
    Cals AAB
    Burpees to plate

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