WODS

MONDAY 25/2/19

MONDAY 25/2/19

Close-Grip Bench Press (4 X 8 WORKING SETS)
Metcon (Time)
WOD (12 MINS)
3 ROUNDS
400M RUN
20 ALT DB SNATCH (22.5/15)
Metcon (No Measure)
CASH OUT
2 MIN SADDLE STRETCH

FRIDAY 22/2/19

FRIDAY 22/2/19

Metcon (No Measure)
ACTIVE RECOVERY
24 EMOM
MIN 1) 20 LUNGES/SQUATS
MIN 2) 10/8 CALORIE ROW
MIN 3) 15 RUSSIAN KBS
MIN 4) 10/8 CAL SKI
MIN 5) 20 SIT UPS
MIN 6) 10/8 CAL BIKE”

THURSDAY 21/2/19

THURSDAY 21/2/19

Metcon (No Measure)
3 ROUNDS FOR QUALITY
10 SINGLE LEG DB RDL E/L
10 ALT WEIGHTED COSSACK SQUATS
10 WEIGHTED HOLLOW ROCKS
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
15 DEADLIFTS (100/80)
10 POWER CLEANS (80/60)
5 PUSH JERKS (60/45)
80 DOUBLE UNDERS

WEDNESDAY 20/2/19

WEDNESDAY 20/2/19

Metcon (No Measure)
FREESTANDING HANDSTAND / HS WALK PRACTICE (20 MINS)
Metcon (Time)
WOD (15 CAP)
3 ROUNDS FOR TIME
30 WALL BALLS
30 BOX JUMPS
30 PUSH UPS
Metcon (No Measure)
CASH OUT
40 ELBOW JACKS

TUESDAY 19/2/19

TUESDAY 19/2/19

SINGLE ARM BB PRESS (4 X 6 EA)
Metcon (AMRAP – Rounds)
EMOM X 20
MIN 1 – 3/2 ROPE CLIMBS/ROPE PULL UPS/PULL TO FEET
MIN 2 – 6 DEVIL PRESS (22.5/15)
MIN 3 – 15/10 CALORIE BIKE/ROW
MIN 4 – REST

MONDAY 18/2/19

MONDAY 18/2/19

Metcon (5 Rounds for reps)
5 EMOM
STRICT CHEST TO BAR / PULL UPS
CHOOSE OWN NUMBER AND SCALES
SINGLE ARM LANDMINE ROW (E2MOM 5 x 8 EA)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

SATURDAY 16/2/19

SATURDAY 16/2/19

Metcon (Time)
DEATH RACE(27 MIN CAP)

IN PAIRS (YOU GO/I GO)
PAIRS MUST COMPLETE EACH MOVEMENT INDIVIDUALLY BEOFRE THE NEXT PERSON REPEATS
I.E. DON’T SPLIT THE WOD, BUT ONLY ONE PERSON WORKING AT A TIME

5 ROUNDS FOR TIME
15/10 CALORIES BIKE/SKI/ROW
15 BURPEES
200M RUN


FRIDAY 15/2/19

FRIDAY 15/2/19

Metcon (No Measure)
KIPPING AND C2B SKILL (15 MINS)
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.


THURSDAY 14/2/19

THURSDAY 14/2/19

Snatch drills (20min work on technique )
Metcon (Time)
18 min TC
500M ROW / SKI / 1.2KM BIKE

THEN

21-15-9
HANG POWER SNATCH (40/30)
OHS

THEN

500M RUN


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