WODS

Burn 24/3/19

Burn 24/3/19

Metcon (Time)
5 rounds
400m run
40 wall balls
40 plate oh lunges
20 push ups

35 min time cap


FRIDAY 22/3/19

FRIDAY 22/3/19

Metcon (No Measure)
OPEN SKILLS 20 MINS
Metcon (No Measure)
ACTIVE RECOVERY (21 MINS)

1 MIN INTERVALS
3 ROUNDS

BOX STEP UPS
FARMERS CARRIES
DEVIL PRESS (LIGHT) / BURPEES
SKIPPING
SITUPS
D BALL TO SHOULDER (LIGHT)
PVC OHS


THURSDAY 21/3/19

THURSDAY 21/3/19

Metcon (No Measure)
SNATCH TECHNIQUE 20 MINS
Metcon (Weight)
WOD
FOR MAX LOAD
E5MOM X 5
30 CAL SKI/BIKE/ROW
5 SNATCHES OR POWER SNATCHES

WEDNESDAY 20/3/19

WEDNESDAY 20/3/19

Push Press (5 X 8 WORKING)
Metcon (AMRAP – Rounds and Reps)
WOD
IN 4 MINS
20 WALL BALLS
15 USKBS (32/24)
MAX BURPEES OVER BOX

REST 4 MINS

IN 4 MINS
400M RUN
MAX MAN MAKERS (22.5/15)


TUESDAY 19/3/19

TUESDAY 19/3/19

Metcon (No Measure)
3 ROUNDS OR QUALITY
20 NOSE TO WALL SHOULDER TAPS
20 HOLLOW ROCKS
3-10 STRICT HSPU / BOX HSPU / DB Z PRESS
Metcon (Time)
WOD (10 MIN CAP)
40 PULL UPS
100 DOUBLE UNDERS
20 CHEST TO BAR
100 DOUBLE UNDERS
10 RING MUSCLE UPS / 20 RING DIPS
100 DOUBLE UNDERS

MONDAY 18/3/19

MONDAY 18/3/19

Bulgarian Split Squat (4 X 6 EL (WORKING))
Metcon (Time)
3 ROUNDS (15 MIN CAP)
8 SINGLE ARM DB CLEAN L (22.5/15)
8 SINGLE ARM DB THRUSTERS L (22.5/15)
16 CALORIE ROW
8 SINGLE ARM DB CLEAN R (22.5/15)
8 SINGLE ARM DB THRUSTERS R (22.5/15)
16 CALORIE SKI

FRIDAY 15/3/19

FRIDAY 15/3/19

Metcon (No Measure)
20 MIN TECHNIQUE FOR OPEN 19.4

ACTIVE RECOVERY
10 to 1 then 1 to 10
DEADLIFT (20/15)
HANG POWER CLEAN (20/15)
SHOULDER TO OVERHEAD (20/15)

3 BURPEES AFTER EVERY ROUND


THURSDAY 14/3/19

THURSDAY 14/3/19

Barbell Row (5 x 6 (1 sec pause at top))
overhand grip
Metcon (Time)
WOD
2 ROUNDS
40 WALL BALLS
20 OHS (40/30)
10 STRICT PULL UPS

WEDNESDAY 13/3/19

WEDNESDAY 13/3/19

Metcon (Weight)
4 ROUNDS
6 TEMPO RING DIPS (22X2)
SUPERSET
10-15 UNBROKEN DIAMOND PUSH UPS
Metcon (5 Rounds for time)
E3MOM X 5
12 BOX OVERS
12 TTB

FOR TIMES

Metcon (No Measure)
CASH OUT
3 ROUNDS
30 SECS SIDE PLANK R
30 SECS SIDE PLANK L

TUESDAY 12/3/19

TUESDAY 12/3/19

Sumo Deadlift (4 x 10 tempo (X131))
Metcon (AMRAP – Rounds)
WOD
16 EMOM
MIN 1 – 15/10 CAL BIKE
MIN 2 – 15 USKBS (32/24)
MIN 3 – 15 C2B
MIN 4 – REST

1 2 3 133