Monthly Archives: February 2017

Monday 27/02/2017

By | Open 2017, WOD | No Comments

Workout

Open Season


Conditioning

Wod

Open Wod 17.1

For Time 

10 DB Snatch

15 Burpee over Box Jump

20 DB Snatch

15 Burpee over Box Jump

30 DB Snatch

15 Burpee over Box Jump

40 DB Snatch

15 Burpee over Box Jump

50 DB Snatch

15 Burpee over Box Jump

(20 Min Time Cap)

Rx- 22.5kg/15kg

24″/20″

Scaled- 15kg/10kg

20″/20″ (step ok)

 

Friday 24/02/2017

By | WOD | No Comments

Workout

“Freedom Friday”


Conditioning

Option A 

5 Rounds For Time

20 SDHP 35/25kg

15 Toes-Bar

Option B 

For Time

50 KB Swing 24/16kg

40 Toes-Bar

30m Bear Crawl

20 Power Snatch 40/30kg

10 Bar Muscle up

 

Thursday 23/02/2017

By | WOD | No Comments

Workout

Open Season


Workout

Strength

7 Min EMOM

10 Deadlift @50% + 30 Double Unders


Conditioning

Wod

3 Min Max Reps per Exercise.

-Burpee Sprints Shuttles(10m)

rest 1 min

-Thruster 20/15kg

rest 1 min

-Walking Lunge Steps

rest 1 min

-Dumbbell G-OH 20/15kg

 

 

 

Wednesday 22/02/2017

By | WOD | No Comments

Workout

Open Season 

1 Day to Opens


Conditioning

Wod A

“Elizabeth”

For Time 

21-15-9

Power Clean 60/40kg

Ring Dip

*Rest 5 Mins*

Wod B

For Time

9-15-21

Pull-up

HSPU

Push-up

 

 

Tuesday 21/02/2017

By | WOD | No Comments

Workout

Open Season

2 Days Till Open 


Conditioning

Buddy Wod

For Time 

500 Wall Balls 10/7.5kg

(Ball can’t hit the floor) 

(25 Min Time Cap) 


Extra Credit 

5 Sets 

30 Sec Side Plank p/s

 

 

Monday 20/02/2017

By | WOD | No Comments

Workout

Open Season

3 Days Till Opens 


Conditioning

Wod

16 Min Alt EMOM 

Odd: 2x Squat Snatch @85%

Even: 10x Burpee


Strength

Build up to a Daily 1RM Squat Snatch

(10 Mins)

 

 

Thursday 16/02/2017

By | WOD | No Comments

Workout

Open Season 

7 Days till open


Conditioning

Buddy Wod

On a Running Clock:

0:00-6:00

Find a 3RM Cluster (Touch and Go)

6:00-8:00

Rest

8:00-28:00

20 Min AMRAP 

10,20,30,40,…..

Deadlift 100/65kg

Chest-Bar Pull up

 

Wednesday 15/02/2017

By | WOD | No Comments

Workout

Open Season 

8 Days till opens


Gymnastic Conditioning

Adv: 4x 12 strict HSPU

Int: 6×8 Kipping HSPU

Beg: 6×8 Seated KB Press

1 Min Rest between sets.


Conditioning

Wod 

On a Running Clock 

AMRAP 4 

15 DB Alt Snatch 20/15kg

15 Box Jump 24″/20″

Rest 2 Min 

AMRAP 4 

15 Kb Truster 2x 16/12kg

15 Push-up

Rest 2 Min 

AMRAP 4 

15 Wall Balls 10/7.5kg

15 V-ups

 

 

Tuesday 14/02/2017

By | WOD | No Comments

Workout

Open Season

 9 Days to opens 


Conditioning

Wod

For Time 

500 Double Unders

At the start of each minute perform 1x Squat Clean + 2x Front Squats.

Rx – Body Weight 


Extra Credit 

For Time

Int- 75 Ab Mat Sit up

Adv- 75 GHD Sit up