WODS

WEDNESDAY 16/1/19

WEDNESDAY 16/1/19

Metcon (AMRAP – Reps)
10 EMOM
TTB OR SCALE (CHOOSE NUMBER THAT YOU CAN COMPLETE EVERY ROUND)
SCORE = NUMBER PER ROUND
Metcon (Weight)
8 X 40 SECS ON 20 SECS OFF
DOUBLE KB DEADLIFT
DOUBLE KB CLEAN
DOUBLE KB FRONT SQUAT
DOUBLE KB HANG SNATCH

SCORE IS TOTAL COMPLEXES DONE X KB WEIGHT (E.G. 20 COMPLEXES X 24 KG KB)

Metcon (No Measure)
CASH OUT
50 HOLLOW ROCKS

TUESDAY 15/1/19

TUESDAY 15/1/19

Bench Press (5 x 6 (E2MOM))
Metcon (AMRAP – Reps)
4 ROUNDS
3 AMRAP
60 DOUBLE UNDERS
10 BURPEES
MAX CAL BIKE/ROW/SKI
2 MIN REST

SCORE = CALORIES


MONDAY 14/1/19

MONDAY 14/1/19

Back Squat (Build to heavy 3)
Metcon (Time)
3 ROUNDS (8 MIN CAP)
12 SINGLE ARM PUSH PRESS L ARM
12 SINGLE ARM OH DB LUNGE (22.5/15) L ARM
12 SINGLE ARM PUSH PRESS R ARM
12 SINGLE ARM OH DB LUNGE (22.5/15) R ARM

SATURDAY 12/1/19

SATURDAY 12/1/19

Metcon (AMRAP – Rounds and Reps)
IN PAIRS YOU GO / I GO
12 AMRAP
50 WALL BALLS
50 CAL ROW/BIKE/SKI
50 JUMPING LUNGES

4 MIN REST

12 AMRAP
50 TOES TO BAR
50 BURPEES
50 SQUATS


FRIDAY 11/1/19

FRIDAY 11/1/19

INVERTED BAR ROW (4 X 12)
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
5 STRICT HSPU
30 FRONT RACK KB LUNGES (24/16)
50 DOUBLE UNDERS

THURSDAY 10/1/19

THURSDAY 10/1/19

Snatch (FIND 1 RM)
Metcon (AMRAP – Rounds and Reps)
8 AMRAP
16 CALORIE BIKE/ROW/SKI
16 BOX JUMPS
16 RING DIPS

WEDNESDAY 9/1/19

WEDNESDAY 9/1/19

Metcon (No Measure)
FREE STANDING HAND STAND PRACTICE (15 MINS)
WITH PARTNERS OR WALL
KICK UP
KICK UP WITH HAND CONTROLS
KICK UP AND BALANCE
FREESTANDING ATTEMPTS X 10
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

TUESDAY 8/1/19

TUESDAY 8/1/19

Strict Toes-To-Bar (6 emom (6-8 reps))
Metcon (AMRAP – Reps)
4 ROUNDS
4 MIN ARMAP
500M ROW
5 MAN MAKERS (22.5/15)
MAX BURPEES
1 MIN REST

SCORE = TOTAL BURPEES


MONDAY 7/1/19

MONDAY 7/1/19

Bulgarian Split Squat (4 X 6)
Metcon (Time)
3 ROUNDS
30 WALL BALLS
30 PUSH UPS
30 ALT DB SNATCH (22.5/15)

SATURDAY 5/1/19

SATURDAY 5/1/19

Metcon (AMRAP – Rounds and Reps)
30 AMRAP
IN PAIRS (YOU GO/I GO)
20 BOX STEP OVERS (22.5/15)
20 TOES TO BAR
20 CALORIE ROW
20 SINGLE ARM OH WALKING LUNGES (22.5/15)

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