Archive for December, 2013

WOD – Tues 24/12/13

6am & 12pm sessions only, open gym from from 1pm – 5pm

A) FRAN: 21 – 15 – 9

  • Thruster (42.5/30)
  • Pull-ups

B) EMOM for 20mins

  • Evens: mobility
  • Odds: relaaaaaaaaaaax!!!!!!

 

WOD – Mon 23/12/13

A) Jerk (split or push)

  • 15mins to find a heavy single
  • THIS IS NOT A 1RM – Fast movement under the bar and a solid, stable catch is the focus

B) AMRAP in 12mins of ascending ladder:

  • Run 200m
  • 1 jerk (up to 75% of A)
  • Add 1 jerk each round – if you reach 10, make your way back down to 1

 

WOD – Sat 21/12/13

HO HO HO MERRY CHRISTMAS

12 Days of Christmas….. Parnter Style!!!

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round.

I.E. do 1 C&J, then 1 C&J + 2 HSPU, then 1 C&J + 2 HSPU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed by both partners.

  • 1 Deadlift (100/70)
  • 2 HSPU
  • 3 Box Jumps (90/75)
  • 4 Hang Clean (50/35)
  • 5 Bar Facing Burpee w/ Bar Touch
  • 6 Push Press (50/35)
  • 7 Jump Squats
  • 8 T2B
  • 9 Wall Balls (9/6)
  • 10 C2B
  • 11 HRPU 
  • 12 Front Squats Each (70/50 – no rack)

* Share the work any way you like

** Once you start, your wall ball can not touch the ground until the WOD is complete

*** If the wall ball touches the ground, both partners must do 10 burpees immediately

 

WOD – Fri 20/12/13

Complete for time:

  • 30 pull ups
  • 60 push ups
  • 120 sit ups
  • 150 squats

Every time you drop off the bar, knees touch ground, break / rest, complete a 30m shuttle

You can break these movements up however you like but the order stays the same

 

WOD – Thurs 19/12/13

Endurance WOD (6am, 12pm)

  • 1000m run @ 75%
    • Rest 2mins
  • 5 x 400m *
    • Rest 2mins
  • 1000m run @ 85%
    • Rest 2mins
  • 5 x 400m *
    • Rest 2mins
  • 1000m run @ 100%

* 400’s are run in the following sequence and the aim is to not stop moving for all five 400’s:

  1. 100 hard / 300 easy
  2. 200 hard / 200 easy
  3. 300 hard / 100easy
  4. 200 hard / 200 easy
  5. 100 hard / 300 easy
  • EASY can = walking

SKILL

  • Windscreen wipers
  • Around the worlds
  • Handstand walking progressions

WOD – Wed 18/12/13

A) EMOM for 12mins

  • 1 Power Snatch
  • 1 Snatch Push Press
  • 1 Overhead Squat

B) 5 Rounds for QUALITY

  • 3 x 3sec L-Hangs

 

WOD – Tues 17/12/13

A) EMOM for 8 mins

  • 4 Front Squats @ 60% of 1RM (minimum)

B) With a Partner – 10 rounds each of:

  • 5 air squats
  • 15m forward sprint
  • 5 burpees
  • 15m backwards sprint
  • Rest while partner works

 

 

WOD – Mon 16/12/13

A) Strict Press

  • 5-5-5-5-5-3-3

B) 3 rounds of:

  • 6 Bent Over Row
  • 6 BTN push press
  • 6 Weighted Good Mornings
  • 30sec hollow hold
  • Rest as needed between rounds

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