adam

WOD 12/10/18

Warm up

5 Rounds

10 Thrusters 20/15

60s hip mobility

 

J.E warm up + warm up movements for wod 1

 

Wod 1

Chalant

21 Bar Over Burpees

21 Power Cleans

15 Bar Over Burpees

15 Hang Squat Cleans

9 Bar Over Burpees

9 Thrusters

Rx – 60/40

10 min Cap

 

Wod 2

Girl of the Week

Nicole

20 min AMRAP

400m Run

Max Pull Ups

By |October 11th, 2018|WOD|Comments Off on WOD 12/10/18

WOD 11/10/18

Warm up

General Warm Up and Prep for Wod

J.E warm up and build up squat weight for workout

 

#WithamLongOne

5 Front Squats @80%

 

75/50 Cal Bike/Ski

100 Double Unders

 

4 Front Squats @80%

 

75 Bar Facing Burpees

100 Double Unders

 

3 Front Squats @80%

 

75/50 Cal Row

100 Double Unders

 

2 Front Squats @80%

 

75 Push Ups

100 Double Unders

 

1 Front Squats @80%

 

35 min Cap

 

By |October 10th, 2018|WOD|Comments Off on WOD 11/10/18

WOD 10/10/18

Warm up

800m run FOR TIME

 

Cool down then

5 min AMRAP

5 MU transitions

5 Walk Outs

5 Toes to Ring

5 Box Jumps

 

Wod 1

Impossible EMOM?

12 min EMOM

Odd – 1 Round of Nate (2 MU, 4 HSPU, 8 KB Swing 32/24)

Even – 12 Burpee Box Jump

 

*go far as possible rx

If eliminated AMRAP Nate

 

Wod 2

European Champs 19.1

12 min AMRAP

12 Cleans 50/30

10 Cleans 60/40

8 Cleans 70/45

6 Cleans 80/50

4 Cleans 90/60

2 Cleans 100/65

Max Cleans 110/75

 

*7 Bar Over Burpees between rounds

 

By |October 9th, 2018|WOD|Comments Off on WOD 10/10/18

WOD 9/10/18

Warm up

500m Row/Ski

 

10 Air Squats

60s Squat Mobility

10 Good Mornings

60s Squat Mobility

10 Back Squats 20/15

60s Squat Mobility

 

Wod 1

Back Squat

4 x 4 @ 90%*

 

Keep moving during rest periods – Assault bike/Row/C2 Bike

20 min Cap

 

If already completed as [WK 4/Squat 3] build to 4RM Front Squat

 

Wod 2

3 x 4 min AMRAP’s

20 Pistols*

20 Toes to Bar

20 DB Abmat sit ups

*scale 2x air squats or pistol progressions

 

Rest 2 min between rounds, score continues and doesn’t reset

 

By |October 8th, 2018|WOD|Comments Off on WOD 9/10/18

WOD 8/10/18

Warm up

2 Rounds

10 Strict Press

10 Ski Cals

10 Press Ups

30s Dead Hang

 

Warm up front rack for WOD

 

Wod 1

Every 2 mins for 12 mins

20/15 Calories

In remaining time –

Max STOH 40/30

 

Score is total STOH

 

Rotate between Ski/Bike/Row

 

Wod 2

2 Rounds

40 KB Swings 24/16

30 SDHP 50/35

20 Dips

10 Hang Power Clean 90/60

 

18 min Cap

 

In remaining time –

Build to a heavy Hang Power Clean Double

By |October 7th, 2018|WOD|Comments Off on WOD 8/10/18

WOD 28/9/18

Warm up

5 Rounds

10 Thrusters 20/15

60s hip mobility

 

Warm up thruster weight

 

Wod 1

18 min EMOM

1. 4 Thrusters + 4 Deadlifts 75/50

2.16 Wall Balls

3.100m Run

 

Wod 2

Yorkshire Games Wod (SOLO)

6 min AMRAP

8 Deadlift 120/8

6 Bar Over Burpees

4 Bar MU

By |September 27th, 2018|WOD|Comments Off on WOD 28/9/18

WOD 27/9/18

Warm up

General Warm Up and Prep for Wod

 

Wod 

For Time:

100 Strict Press

50 Double Unders

100 Hang Power Cleans

50 Double Unders

100 SDHP

50 Double Unders

100 Hang Power Snatch

50 Double Unders

Rx – 20/15

 

Check Out = 15 Rope Climbs

 

40 min Cap

 

By |September 26th, 2018|WOD|Comments Off on WOD 27/9/18

WOD 26/9/18

Warm up

J.E warm up + warm up weight for squat

 

Wod 1

6 x 6 Back Squat

@80%

The heaviest day on the cycle so far.  Rest as much as necessary

20 min cap

 

Wod 2

GIRL OF THE WEEK

Nancy

5 Rounds

400m Run

15 Overhead Squat 43/30

 

20 min cap

By |September 25th, 2018|WOD|Comments Off on WOD 26/9/18

WOD 25/9/18

Warm up

5 Rounds

10 Kip Swings

5 Knees to Elbow

10 KB Swings

 

Muscle up tekkers.

5 minutes

 

Wod 1

10 min AMRAP

4 Ring MU*

4 KB Snatch 32/24

8 HSPU

8 KB Swings 32/24

 

*4 Transitions or 8 Dips

 

If possible perform MU/HSPU strict

 

Wod 2

3 x 5 min AMRAP’s

15 GTOH 50/35

30 Pull Ups

 

In remaining time –

Max Cals.

 

1x AMRAP Bike

1x AMRAP Row

1 x AMRAP Ski

 

2 min Rest between AMRAP’s

 

By |September 24th, 2018|WOD|Comments Off on WOD 25/9/18

WOD 24/9/18

Warm up

3 Rounds

20m Walk Outs

20m Duck Walk

10 Air Squats

 

J.E Squat warm up

 

Wod 1

For Time:

500m Row

400m Run

500m Ski

 

In remaining time build to heavy power clean + hang squat clean

14 min cap

 

Wod 2

6 Rounds

3 Front Squats @70%

10 Bar Facing Burpees

20 Toes to Bar

 

22 min Cap

 

*Front Squats from the floor

 

By |September 23rd, 2018|WOD|Comments Off on WOD 24/9/18