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Workout of the Day

Friday 29th NOVEMBER

29/11/2013

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WOD

(Bring long socks, pants or skins)
3 rounds for total reps
2 min max rope climb
2 min rest
2 min max man makers @ 17.5/12.5
2 min rest 






 
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Thursday 28th NOVEMBER

28/11/2013

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WOD 
  
Strength:
A: Pause back squat
2,2,2,2,2 with 3 second pause at bottom

B1: BB lunges in front rack
12,12,12
B2: max L-sit

Conditioning:
3 x 2 minute AMRAP's/ 2 min rest between
10 front squats @ 60/40kg
20 double unders


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Wednesday 27th NOVEMBER

27/11/2013

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WOD

Strength:
A: Hang power snatch
5,5,5,5,5

B1: bb bent over row
8,8,8
B2: max unbroken T2B

Conditioning:
400m run (buy in)
then;
21/15/9
KB snatch (alternating) @ 32/20kg
box jump @ 75/60cm






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Tuesday 26th NOVEMBER

26/11/2013

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WOD

Skills:
On a 16 min timer (scale up/down as needed)
ODDS
4-6 hspu
EVENS
10-12 pistols

Conditioning:
4 rounds for total reps
1 min wall wall to high target - 11/10" @ 9/6kg
30 sec rest
1 min hang power clean @ 60/40kg
30 sec rest



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Monday 25th NOVEMBER

25/11/2013

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WOD

Strength 
Squat Clean Thrusters
3,3,3,3,3

Conditioning
"HELEN"

3 Rounds for time
400m Run
21 KB Swings 24/16kg
12 Pullups


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Saturday 23th NOVEMBER

24/11/2013

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8:00am Speciality
The Clean

8:30 WOD

Part 1
On a 12 min timer for load and height
ODDS: 3 ohs
EVENS: 5 box jump

Part 2
Working with partner - partitions work as required
200m partner carry
50 KB swings @ 24/16kg
100 air squats
50 wall balls
100 HR pushups
50 step up @ 17.15/12.5kg
100 pullups
200m partner carry










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Friday 22nd NOVEMBER

23/11/2013

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WOD

Strength
A: Split jerk
3,3,3,3,3

B1: DB split squat, 8 each leg
B2: DB renegade row, 16 alt reps 
- 3 sets 

Conditioning 
DB burpee step up (alt legs)
5 x 1 min on/ 1 min off for total reps 
17.5/12.5kg - 24/20"

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Thursday 21st November

21/11/2013

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WOD
 
Strength
A: 1 power snatch + 1 hang snatch + 3 OHS
- 5 sets

B1: 3 Turkish get-up (each)
B2: max effort strict ring row
- 3 sets
 
Conditioning:
30 T2B
200m farmers walk @ 17.5/12kg
30 alternating DB/KB snatch @ 17.5/12.5kg
200m farmers walk @ 17.5/12kg
15 T2B/K2E
 200m farmers walk @ 17.5/12kg
15 alternating DB/KB snatch @ 17.5/12.5kg


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Wednesday 20th NOVEMBER

20/11/2013

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WOD

Strength:
Back squat
3,3,3,3,3

Conditioning:
Part 1) with partner - one bar partition as required
AMRAP in 4 minutes
Front squat @ 70/45kg

Part 2)
'ANNIE'
50/40/30/20/10
Double unders
abmat sit-up






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Tuesday 19th NOVEMBER

19/11/2013

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WOD

Strength:
A) 3 hang power cleans + 3 push jerk
- 5 sets

B1) 8-10 KB/DB floor press
B2) 8-10 KB/DB bent over row
- 3 sets

Conditioning:
Tabata mash up for total reps
(10 rds of 20/10)
Double KB/DB push press
Double KB/DB hang clean


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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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