Workout Of The Day

WOD 23/8/18

By |August 22nd, 2018

write my essay in 5 hours Warm up

4 min AMRAP

100m Run

10 Kipping Swings

10 Russian KB Swings

 

Muscle up Tekkers

 

Wod 1

WOD 1A in 10 mins

100 Assault Bike Cals

Max Rep Bar Muscle Ups/Pull Ups/Dips

*Scale Cals to get 3 Mins minimum on muscle ups

 

WOD 1B in 10 mins

125 Abmat Sit Ups

125 KB Swings 24/16

*Break as you see fit

 

Wod 2

14 min AMRAP

Check in

30 Back Squat 100/70

 

Then AMRAP

10 Back Rack Lunge 60/40

10 KB Swings 32/24

10 Front Rack Lunge 60/40

10 KB Swings

 

*Use Racks

 

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WOD 22/8/18

By |August 21st, 2018

Warm up

General Warm Up + prep kit for Wod

 

Wod

Rebound Chipper

1 Mile Run

50 Wall Balls

35 Burpee Box Jumps

20 Devils Press 22.5/15

 

Rx+ Wear a weight vest  10/7kg

40 min Cap

 

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WOD 21/8/18

By |August 20th, 2018

Warm up

Complete 20 Cals on the Ski then Establish a max distance HS Walk/set of HSPU

5 mins

 

Wod 1  

21-15-9

DB Snatch 22.5/15

HSPU*

Rx+ Strict HSPU

 

Then build to 3RM Power Snatch

14 min Cap

 

Wod 2

4 x 3 min AMRAP

15 Power Snatch 35/25

15 Toes to Bar

 

In remaining time

Max Double Unders

 

Rest 1 min between Rounds

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WOD 20/8/18

By |August 19th, 2018

Warm up

5 min AMRAP

30s Ski/Row

30s Barbell Mobility

 

Empty bar warm up

 

Wod 1

E2MOM 18

Heavy Complex

1 High Hang Clean

1 Hang Clean

1 Clean

1 Push Press*

 

+ 1 Round Cindy

 

*repeat with Push Jerk, then Split Jerk

All as one Complex

 

18 min Cap

 

Wod 2

Skyhook

3 Rounds

20 Hang Power Cleans

20 Front Squats

20 Push Press

 

Rx – 43/30kg

 

15 min Cap

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WOD 17/8/18

By |August 16th, 2018

Warm up

5 min AMRAP

10 Hang Clean & Jerks 20/15

10 up Downs

 

Barbell warm up

 

Wod 1

EMOM 10 Building

1 Squat Clean

1 Front Squat

1 Jerk

 

2 min rest

 

21-15-9

Clean & Jerk 40/30

Box Jump

6 min Cap

 

Wod 2

Two Stroke Pull

5 Rounds

300m Run

20/15 Cal Bike

100m Sandbag Carry

 

18 min Cap

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WOD 16/8/18

By |August 15th, 2018

Warm up

Prep equipment and general warm up for the wod

 

Wod 

For Time:

300 Air Lunges

250 Double Unders

2km Row

150 Double Unders

100 Burpees to Target

50 Double Unders

25 D Ball Clean 55/45

40 min Cap

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WOD 15/8/18

By |August 14th, 2018

Warm up

5 Rounds

100m Run

10 OHS 20/15

 

Barbell warm up

 

Wod 1

Build to a Heavy Snatch Balance

9 min Cap

 

Build to a Heavy of the Complex.  Every 90 seconds for 9 minutes

1 Snatch High Pull

1 Squat Snatch

1 OHS

 

Wod 2

Bicouplet’s 1 & 2

12-9-6

Snatch 60/43

Bar Muscle Up

7 Min Cap

 

Rest 2 mins

 

21-15-9

Snatch 40/30

Chest to Bar

7 Min Cap

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WOD 14/8/18

By |August 13th, 2018

Warm up

4 min AMRAP

20s HS Hold

30s Ski/Row

20s Dead Hang

30s Ski/Row

 

HSPU Tekkers

 

Wod 1

Every 2 mins for 12 mins

25/20 Cal (Alternate between Row/Ski)

 

In remaining time

Max HSPU

 

Score – total across the 6 Rounds

 

Wod 2

16 min AMRAP

24 Pistols*

12 DB Abmat Sit up

24 DB Snatch 22.5/15

12 Abmat Sit up

 

*x2 Air squats or scale

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WOD 13/8/18

By |August 12th, 2018

Warm up

500m steady row/ski

MU/C2B Tekkers

 

[Barbell warm up between WOD 1 & 2]

 

Wod 1

Summer Comp Prep

4 Rounds

12 Toes to Bar

12 KB Swings 24/16

 

In remaining time

Max Muscle Ups / C2B Or Pull Ups

 

10 min Cap

 

Wod 2

4 Rounds

400m Run

15 Deadlifts

12 Hang Power Cleans

9 Push Jerks

 

·  Rx – 70/47.5

·  Rest 2 mins between rounds

·  Score = Slowest Round

 

22 min cap

 

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WOD 10/8/16

By |August 9th, 2018

Warm up

3 Rounds

60s machine

60s Empty Bar Snatch movements

 

Wod 1

Summer Comp Prep

Build to a heavy

Hang Power Snatch + Hang Squat Snatch

7 min Cap

 

Rest 2 mins

 

7 x 1 min AMRAP

10 Thrusters 35/25*

Max Rep HR Burpees

 

16 min Total

[Scale thruster weight or reps so getting at least 20 seconds burpees]

 

Wod 2

3:00 on/1:00 off x 4

20 Front Squat 35/25

200m Run

Max HSPU

 

Score is total HSPU across the 4 Rounds

 

16 min Total

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