WOD

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Saturday 31st March 2018

Team WOD In Teams of 2: For time: (swap in and out as each person returns from 100m dead ball carry run) 100 Wall ball shots 80 Double unders 60 Walking lunges 40 Ball Slams 15kg/12kg 20 Pull ups 10 Clean and Jerks 70kg/50kg 5 Wall walks

Thursday 29th March 2018

5 x: In 4 min complete: 25/20 Cal Row 10 Alternating DB Snatch 22.5kg/15kg Max V Ups Rest 2 min Max effort Double unders in 1 min

Tuesday 27th March 2018

BRING LONG SOCKS Rope Climb skill work OR Continue up the ladder as far as possible in 10 min: 1 Rope Climb 10/7 Cal Assault bike 2 Rope Climbs 10/7 Cal Assault bike 3 Rope Climbs 10/7 Cal Assault bike etc Death by burpee With a continuously running clock perform: 1 Burpee in the first 1 min, 2 Burpees in the second 1 min 3 Burpees in the third 1 min ... Continuing this for as long as you are able. Finisher: Max effort plank hold

Monday 26th March 2018

Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters (45kg/30kg) 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups etc Continue up the ladder by adding three reps

Saturday 24th March 2018

Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters (45kg/30kg) 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups etc Continue up the ladder by adding three reps

Friday 23rd March 2018

4 x: 10 Ball slams 15kg/12kg 500m row 400m Farmer’s Carry – 2 x 24kg/16kg kettlebell

Thursday 22nd March 2018

Max height box jump In Teams of 2, 3 RFT: 10 Thrusters 42.5kg/30kg 10 Chest to bar pull ups 10 Thrusters 10 Box jumps 24”/20” 10 Thrusters 10 Toes to bar 10 Thrusters 1 Rope Climb each Can swap in and out as needed, but must complete one rope climb (or scaled rope climb) each

Wednesday 21st March 2018

EMOM 10 min: 1 Deadlift 5 hang power clean 6 Jerk Choose the weight to be challenging but so you can go unbroken each minute. AMRAP in 9 min: 12 Ball slams 15kg/12kg 6 Jumping lunges 3 Wall walks

Monday 19th March 2018

Open 18.4 21 Deadlifts 102kg/70kg 21 Handstand Push Ups 15 Deadlifts 15 HSPU 9 Deadlifts 9 HSPU 21 Deadlifts 143kg/93kg 50 foot handstand walk 15 Deadlifts 50 foot handstand walk 9 Deadlifts 50 foot handstand walk Scaling: (More details given in class) Deadlifts - weight is reduced HSPU - Hand release push ups Handstand walk - Bear crawl Alternate WOD for those who have done 18.4 For Time: 10-1 1-10 DB Push Press 15kg/10kg Burpees (ie. 10 DB Push Press, 1 burpee – 9 DB Push Press, 2 burpees)

Saturday 17th March 2018

Open 18.4 21 Deadlifts 102kg/70kg 21 Handstand Push Ups 15 Deadlifts 15 HSPU 9 Deadlifts 9 HSPU 21 Deadlifts 143kg/93kg 50 foot handstand walk 15 Deadlifts 50 foot handstand walk 9 Deadlifts 50 foot handstand walk Scaling: (More details given in class) Deadlifts - weight is reduced HSPU - Hand release push ups Handstand walk - Bear crawl

Friday 16th March 2018

Snatch 2-2-2 Partner Sprints (banded) 10-20 x 20m sprints (5 at the front, 5 at the back Handstand practice - wall and walking

Thursday 15th March 2018

Prowler Push 4 intervals @ Body weight For Time: 50 Wall Balls 20lb/14lb 40 Deadlifts 70kg/50kg 30 Burpees 20 Ring Dips 10 Handstand Push Ups

Wednesday 14th March

Work up to a heavy single set of the complex: Hang Power Clean and 2 Jerks 3 RFT: 400m Run 6 Hang Power Clean 70kg/50kg 8 Ball Slams 15kg/12kg

Tuesday 13th March 2018

Front Squat 5-4-3-2-1 Sally Up/Sally Down Back Squat or Air Squat 4 x: Hollow hold 30 sec on, 30 sec off

Monday 12th March 2018

18.3 100 Double Unders 20 Overhead Squats 52.5kg/37.5kg 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB snatch 22.5kg/15kg 100 Double Unders 12 Bar Muscle Ups Alternate wod For Time: 25-20-15-10-5 Calories on rower Push ups V ups

Friday 9th March 2018

Turkish get up 3-3-3 Each round for time: 4 x: 200m run 10 Hang power snatch 35kg/25kg 20 Double Unders Rest 1 min

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