WOD

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January 31, 2019

5 sets:

3 Front Squats

6 Back Squats

1st Set:  50% of 1RM Front Squat

2nd Set: 60%

3rd Set:  65%

4th Set:  65%

5th Set   65%

Keeps sets as close to every 2 min as possible. ie. lift at 0:00 then 2:00 then 4:00 etc

With a running clock at:

0:00-5:00

Run 800m (record time)

5:00-8:00

...

January 30, 2019

25-20-15-10-5

Box Jump Overs 24/20"

Toes to Bar

Hang Power Snatch

January 29, 2019

For Time:

15 Bar Facing Burpees

5 Clean & Jerks 70/50kg

12 Bar Facing Burpees

4 Clean & Jerks 85/60kg

9 Bar Facing Burpees

3 Clean & Jerks 100/70kg

*Upscale to 100/70kg from the start where 1RM C & J is >120/85kg

Extra Gains:

#2

AMRAP in 10 min:

10/7 Cal Assault Bike

2 Muscle Ups

O...

January 28, 2019

Deadlift

3-3-3-3-3

Tabata Push Ups

Tabata Plank Hold

(L/R/F/L/R/F/L/R)

January 27, 2019

Public Holiday - 7:30am class only

Alternating EMOM x 4:

Min 1:   Row 12 Cals

Min 2:   10 Thrusters 42.5/30kg

Min 3:   8 KB Snatch 24/16kg (4 per side)

Min 4:   6 Chest to Bar Pull Ups

Min 5:   4 Strict HSPU

Min 6:   2 Rope Climbs

Extra Gains:

#1

5 sets (not for time):

40 Do...

January 27, 2019

Partner WOD:

EMOM 1 x burpee:

100 Front Squats 42.5/30kg

80 Toes to Bar

60 Front Rack Lunge 42.5/30kg

40 Ball Slams 15/12kg

20 Ring Dips

10 Bar Muscle Ups

January 24, 2019

Spend 20 min working up to a heavy 1RM Snatch

‘Isabel’

For Time:

30 Snatches 60/42.5kg

Extra Gains

Every 4 mins for 20 mins:
10 Single Arm Dumbbell Clean & Jerks, 22.5/15 kg (5 per side)
5 Chest-to-bar Pull-ups
10/7 Assault Bike Calories

January 23, 2019

AMRAP in 20 min:

10 Wall Balls 20/14lb

15 Box Jumps 24/20”

200m Run

January 22, 2019

Spend 12 min finding 5RM OHS

Then

AMRAP in 10 min

5 Strict HSPU

10 OHS 42.5/30kg

15 Deadlift 42.5/30kg

Rest 5 min

Then

AMRAP in 5 min

5 Kipping HSPU

10 OHS 42.5/30kg

Extra Gains

Split Jerk

2-2-2-2

January 21, 2019

Row 500m

Then 3x:

21 Kettlebell Swings 24/16kg

15 Bar Facing Burpees

9 Power Cleans 60/42.5kg

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