Monthly Archives: February 2016

Monday 29/02/2016

By | Open 2016, WOD | No Comments

Workout 

Open Season


Conditioning

Open Wod 16.1 

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees (Bar facing)
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 45kg
Women lunge 30kg

 

 

Friday 26/02/2016

By | WOD | No Comments

Workout

Open Prep 2016 


Conditioning 

Wod 

For Time 

3 Rounds 

5 Power Snatch 60/35kg

10 Medball Cleans 10/7.5kg

15 Sit ups

then

2 Rounds

30 KB SDHP 24/16kg

30 Push up

then

30 OHS 60/35kg

(25 Min Cap)

 

 

Thursday 25/02/2016

By | WOD | No Comments

Workout

Open Prep 2016 

1 Day to Go


Strength 

Weighted Sit ups

3x 20


Conditioning

Buddy Wod 

25 Min AMRAP 

Alternate between 

5 Deadlift 80/55kg

10 Wall Ball 10/7.5kg

And

15 Double Unders

 

 

Wednesday 24/02/2016

By | WOD | No Comments

Workout

Open Prep 2016


Strength 

10 Min EMOM

5 Front Squat


Conditioning 

Wod 

3 Rounds For Time 

15 Ring Dip

20 Push Press 40/25kg

25 Burpee over Bar

(20 Min Cut off)

 

 

 

Monday 22/02/2016

By | WOD | No Comments

Workout

Open Prep 2016


Technique 

Squat Clean


Conditioning 

Wod 

20 Min AMRAP 

600m Run

8 Squat Clean 60/35kg

21 Pull ups

600m Run

8 Squat Clean 80/45kg

15 C2B pull ups

600m Run

8 Squat Clean 100/55kg

9 Bar Muscle up

 

 

 

 

Friday 19/02/2016

By | WOD | No Comments

Workout

Open Prep 2016


Conditioning 

Part A

5 Min Cap 

Find a 3RM Thruster

then 

Part B

Open Wod 14.5

For Time

21-18-15-12-9-6-3

Thruster 45/30kg

Bar Facing Burpee

(20 Min Cap)

 

Thursday 18/02/2016

By | WOD | No Comments

Workout 

Open Prep 2016 


Conditioning

Buddy Wod 

17 Min Time Cap 

60 Deadlifts 60/40kg

30 Burpee

60 Front Squats 60/40kg

30 Burpee

60 Push Press 60/40kg

30 Burpee

Max Clean & Jerks in time remaing. (60/40kg)

 

Wednesday 17/02/2016

By | WOD | No Comments

Workout

Open Prep 2016 


Strength 

Snatch Complex 

1x High Hang Squat Snatch

1x Low Hang Squat Snatch

1x Full Squat Snatch

10x 1 


Conditioning 

Wod 

4 Min AMRAP 

HSPU/ Wall Walks

1 Min Rest

3 Min AMRAP 

Squat Snatch 40/25kg

1 Min Rest

2 Min AMRAP 

Double Under