WODS

FRIDAY 20-02-15

FRIDAY 20-02-15

A.
Metcon (No Measure)
5 sets:
Hollow hold x 20 seconds straight into
Arch hold x 20 seconds
Rest 30 seconds
B.
Handstand Walk (15-20 minutes of handstand play time!)
Work on free standing handstands for approximately 10 min.
Work on walking for approximately 10 min.
C.
Metcon (AMRAP – Reps)
With a 6 minute running clock, complete:
50 wall balls (9/6 kg)
In the remaining time, complete:
Max reps of toes to bar

Score is the number of toes to bar.


THURSDAY 19-02-15

THURSDAY 19-02-15

A.
Power Snatch (EMOM for 10 min: 3 reps)
EMOM for 10 minutes:
Power snatch x 3 reps
Burpees over the bar x 6 reps
B.
Metcon (Time)
4 rounds:
10 kb swings (24/16 kg)
15 deadlifts (50/35 kg)
200 m run

Rest 2 minutes.


WEDNESDAY 18-02-15

WEDNESDAY 18-02-15

A.
Muscle-ups (Working on the kip and transition)
4 sets, for quality:
5 kipping swings
2 kipping swings into 2 pulls to hip
2 kipping swings into 1 muscle up
B.
Push Jerk (3-3-3-1-1-1)
C.
Metcon (Weight)
3 sets:
Alecknas x 10 reps
Plank x 60 seconds

TUESDAY 17-02-15

TUESDAY 17-02-15

A.
Clean Curls (3×10 reps)
Clean Roll Unders (3×10 reps)
3 rounds:
10 clean curls
10 clean roll unders
B.
Back Squat (EMOM for 6 minutes: 5 reps)
C.
Metcon (Time)
For time:
21-15-9
Hang squat cleans (45/30 kg)
Ring dips

MONDAY 16-02-15

MONDAY 16-02-15

A.
Metcon (No Measure)
EMOM for 9 minutes:
Minute 1: 2 Turkish get-ups
Minute 2: 50 double unders
Minute 3: 30 second plank hold
B.
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71


SATURDAY 14-02-15

SATURDAY 14-02-15

Metcon (Time)
In teams of 2 complete:

50 burpee box jumps (24/20)
400 meter partner run
40 burpee box jumps
400 meter parter run
30 burpee box jumps
400 meter partner run
20 burpee box jumps
400 meter partner run
10 burpee box jumps


FRIDAY 13-02-15

FRIDAY 13-02-15

A.
Front Squat (EMOM for 6 minutes: 5 reps)
B.
Metcon (3 Rounds for time)
Three sets for times:
30 Front rack lunges (35/20 kg)
15 Toes to bar

Rest 3 minutes.

C.
Metcon (AMRAP – Reps)
For max reps:
2 minutes of burpees
Rest 90 seconds
90 seconds of burpees
Rest 60 seconds
60 seconds of burpees

THURSDAY 12-02-15

THURSDAY 12-02-15

A.
Metcon (Weight)
3 sets for quality:
6 Handstand to headstand
18 KB swings (24/16 kg)
B.
Snatch Grip Deadlift (In 15 minutes, build to a heavy single.)
C.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Deadlifts (100/70 kg)

WEDNESDAY 11-02-15

WEDNESDAY 11-02-15

A.
Metcon (No Measure)
Tabata:
Hollow rocks
Med ball cleans
(Alternate rounds)
B.
Bench Press (EMOM for 8 min: 5 reps)
C.
Metcon (Time)
In teams of 2, complete:
50 Ring press ups
30 Hang power cleans (50/30 kg)
100 Double unders
50 Hand release press ups
30 Hang power cleans
100 Double unders
50 Press ups
30 Hang power cleans
100 Double unders

TUESDAY 02-10-15

TUESDAY 02-10-15

A.
Metcon (No Measure)
3 sets for quality:
L-Sit pull ups x 5/3 reps
Pistols x 10 reps
Support position x 30 seconds
B.
Bulgarian Split Squat (3×5 reps)
Chin ups (3×5 sets of weighted chin ups)
3 sets of:
Bulgarian split squats x 5 reps per side
Weighted chin ups x 5 reps

Rest 2 min

C.
Metcon (Time)
7 rounds for time:
7 chest to bar pull ups
7 thrusters (42.5/30 kg)

1 125 126 127 128 129 133