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WOD
Strength: A1: Floor press x 8 A2: DB/KB step ap x 12 X 4... Conditioning: 4 rounds each on a 5 min timer Run 400 15 box jump 12 burpee 9 burpee box overs
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Strength:
EMOM x 10 1 power snatch + 2 OHS Conditioning: Part 1... Odds 10-18 cal row Evens 12 alternating KB/DB snatch x 8 minutes Part 2 Odds 8-12 T2B/K2E Evens 12 OHS x 8 minutes ** pick a manageable load/rep scheme - aim is qlty and moderate efforts not a beat up. WOD
'Tests n time trials' 1) 40/35 calories Airdyne for time ... 2) Gymnastic hold trio: A) Max effort ring support (scale to ring push-up hold if less than 30 second) B) Max effort hollow hold C) Max effort dead hang hold * 30 seconds rest between each 3) Max unbroken KB swings @ 24/16 * 1 mulligan 4) 90 seconds max 5m drop n go shuttles * drop to floor behind marker 5) 400m KB farmers carry @ 32/20 6) 4 minutes max double unders * any order, rest as needed between WOD
Strength: Box jump (for height) Strict pullup (for weight) 3,3,3,3,3... Conditioning: 5 rounds 2 wall walk 6 Burpee box over @ 75/60 12 Pullups 18 Abmat sit-up WOD
Strength: EMOM x 10 1 squat clean + 1 front squat + 1 jerk ... Conditioning: 5 rounds each for time every 4 minutes Run 200m 5 squat clean @ 60/40kg Run 200m 5 push jerk @ 60/40kg WOD In pairs run 400 (both) / 100 pullups (partition)/ run 400 (both)/ 100 sto @ 50-35 (partition) / run 400 (both)/ 100 t2b (partition)/ run 400 (both)/ 100 wall ball (partition)/ run 400 (both)/ 100 lateral bar burpee (partition)/ run 400 (both)/ 100 power cleans @ 50-35 WOD
Strength: Split jerk 2,2,2,2,2 ... OHS 3 sets to find a heavy but unbroken set of 15 Conditioning: 10 HSPU 50 walking lunges with 20/15kg plate 8 HSPU 40 walking lunges 6 HSPU 30 walking lunges 4 HSPU 20 walking lunges 2 HSPU 10 walking lunges WOD
Strength: A1: Deadlifts x 8 A2: Max effort Ring Dips X 4... Every 30 seconds x 15 1 Power Snatch Conditioning: AMRAP in 11 minutes In pairs alternating movements -RUN 200M -12 Alternating KB Snatches 40 Double Unders WOD
'Tests n time trials' - 45 minute clock to complete the following: 1) 2 minutes max pullups 2) 100m sled @ 80/50... 3) 100/80 cal row 4) 15 deadball over shoulder 5) 75 wall balls @ 9/6 6) 1 min max burpee box overs @ 60/50cm * any order, rest as needed between - go hard legends WOD
Strength: A1: BB floor press A2: max effort t2b/kte x 4... Every 30 seconds x 15 1 hang power clean Conditioning: 10-1 ladder hang power clean @ 40/30 abmat sit-up push-up |
  
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