WODS

THURSDAY 21-05-15

THURSDAY 21-05-15

A.
Metcon (AMRAP – Rounds)
EMOM for 20 minutes:
Odd minute- Single Skips
Even minute- 3 burpees + 6 lunges + max hollow rocks
B.
Metcon (Calories)
In teams of 3 for 24 minutes:
Alternating 2 minute row for calories

WEDNESDAY 20-05-15

WEDNESDAY 20-05-15

A.
Metcon (No Measure)
Three sets for quality:
Ring Dips x 8-10 reps
Box Pistol x 10 reps (5 a side)
Kipping Pull-Ups x 10/6 reps
B.
Behind The Neck Jerk
Take 10-15 minutes to build to a heavy single.
C.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 minutes:
3 Power Cleans (60/40 kg or 60% of B)
3 Shoulder to Overhead
6 Power Cleans
6 Shoulder to Overhead
9 Power Cleans
9 Shoulder to Overhead
etc.

TUESDAY 19-05-15

TUESDAY 19-05-15

A.
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 77%
B.
Snatch (Six sets x 1.1.1 Build to a heavy set.)
C.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

MONDAY 18-05-15

MONDAY 18-05-15

A.
Metcon (No Measure)
Three sets for quality:
Handstand Push-Ups x 10 reps
Ring Rows x 10 reps
B.
Sots Press
Four sets of 3-4 reps.
C.
Bench Press
Five sets of 2-4 reps @ 20X1
D.
Metcon (AMRAP – Rounds)
EMOM for 8 minutes:
10 KB Swings (24/16 kg)
10/8 Pull Ups

SATURDAY 16-05-15

SATURDAY 16-05-15

Metcon (Time)
In teams of 2 complete:
200 M Partner Run
50 Plate GTO (20/10 kg)
50 Burpees to Target
200 M Partner Run
40 Plate GTO
40 Burpees to Target
200 M Partner Run
30 Plate GTO
30 Burpees to Target
200 M Partner Run
20 Plate GTO
20 Burpees to Target
200 M Partner Run

FRIDAY 15-05-15

FRIDAY 15-05-15

A.
Deadlift (Build to a heavy 3 rep.)
B.
Metcon (Time)
Three rounds for time of:
7 Deadlift (120/90 kg)
14 Toes to Bar

No rest.

C.
Metcon (Time)
Three round for time:
18 Wall Balls (9/6 kg)
9 Burpee Box Jump Overs

THURSDAY 14-05-15

THURSDAY 14-05-15

A.
Metcon (No Measure)
Two sets for quality:
Double Unders x 40 reps
Box Jumps x 10 reps
Free standing handstand hold x 30-45 seconds
B.
Front Squat
Five sets of:

5 reps @ 60% of 1-RM

3 reps @ 80%

1 rep @ 90%

5 reps @ 75%

5-6 reps @ 80%

Record your heaviest set of 5.

C.
3 Position Snatch (Five sets.)
From floor, from above the knee, from high hang.

WEDNESDAY 13-05-15

WEDNESDAY 13-05-15

A.
Metcon (Time)
For time:
500 M Row
15/10 C2B Pull Ups

Rest 60 seconds.

B.
Metcon (Time)
For time:
15 Hang Power Clean and Jerks (70/50 kg)

Rest 60 seconds.

C.
Metcon (Time)
Three rounds for time:
15 Handstand Push-Ups
30 KB Swings (24/16 kg)

TUESDAY 12-05-15

TUESDAY 12-05-15

A.
Zots Press (Four sets of five reps. )
B.
Heaving Snatch Balance (Four sets of five reps. 2 sec pause at bottom.)
C.
Metcon (Time)
The Rainhill Trials WOD #1:

For time (8 minute time cap):
10 Snatch (60/35 kg)
20 Bar hop burpees
15 Thrusters (60/35 kg)
15 Bar hop burpees
20 Front squats (60/35 kg)
10 Bar hop burpees

D.
Back Squat
5@ 70%
3@ 80%
1@ 90%
10@ 75%

Record your weight for the set of 10.


MONDAY 11-05-15

MONDAY 11-05-15

A.
Metcon (No Measure)
Three sets for quality:
Muscle ups x 3-6 reps
Burpees x 10 reps
B.
Bench Press (Six sets of four reps. )
C.
Metcon (AMRAP – Reps)
Five sets for max reps:
45 seconds of Strict Pull-Up
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Push Press (42.5/30 kg)
15 seconds of Rest

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