Latest WODs

22/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Back Squat – 50% x 6, 60% x 6, 70% x6, 77.5% x 6, 77.5% x 6

16-24min: Bench Press  - 50% x6, 65% x 6, 77.5% x 6, 77.5% x6

26-29min:  Reverse Fly EMOM – 3x10

*1min transition

Skill 1 (2min cycles)

30-38min: Kipping / Butterfly / CTB Pull Ups Practice – 4 sets

*1min transition

Skill 2 (EMOM)

39-42min: Double Unders Practice – 3 sets

42-47min: WOD Brief & Set-Up – 

47-60min: WOD – 13min AMRAP of:

 10 Push Ups

10 Pull Ups

15 Wall Balls

15 SDHP - 30/45

20 Double Unders

 

20/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Clean  - 60% x3, 70% x3, 80% x3, 80% x 3

16-22min: Clean Pull - 82.5% x5, 82.5% x5, 82.5% x 5

*1min transition

Skills (2min Cycles)

23-29min: HSPU Practice

OR

Handstand Hold

OR

Handstand Walk Practice

OR

Rope Climb Practice – 3 sets

29-34min: WOD Brief & Set-Up 

34-60min: WOD – 5RFT in Pairs of:

5 Rope Climbs - 4.5m

10 HSPU

15 Burpee Box Jump Overs - 50/60

20m Bear Crawl

25 Wall Balls

*26min Cap

 

19/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Push Jerk - 60% x3, 70% x3, 80% x3, 80% x3

16-26min: Deadlift - 50% x 5, 60% x 5, 70% x 5, 82.5% x5, 82.5% x 5

26-28min: Bent Row EMOM – 2x10

*2min transition

Skill 1 (2min cycles)

30-38min: Ring Push Ups Practice

OR

Ring Dips Practice – 4 sets

Skill 2 (2min cycles)

38-44min: Ring Muscle Ups Practice – 3 sets

44-49min: WOD Brief & Set-Up 

49-60min: WOD – 3 x 1min Max Rep Efforts of:

Burpees to 15cm Target

Deadlift – 50/70

DB Thrusters – 15/20

*Rest 1min / Rd

-11min Rolling Clock-

 

18/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Front Squat – 60% x 5, 70% x 5, 82.5% x 5, 82.5% x5

16-24min: Shoulder Press - 60% x5, 70% x5, 82.5% x5, 82.5% x 5

*2min Transition

Skill 1 (2min cycles)

26-34min: Kipping / Butterfly  / CTB Pull Ups Practice

OR

Bar Muscle Ups Practice – 4 sets

34-39min: WOD Brief & Set-Up 

39-60min: WOD – 'Foo'

Buy-In: 13 Bench Press - 55/77.5 (1min Cap)

Then, 20min AMRAP of:

7 CTB Pull Ups

77 Double Unders

2 Squat Cleans - 55/77.5

28 Sit Ups

*21min Rolling Clock

 

 

17/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Snatch - 60% x3, 70% x3, 80% x3, 80% x3

16-24min: Squat Clean & Split Jerk - 50% x3, 60% x3, 70% x3, 80% x3

24-30min: Snatch Pull - 82.5% x5, 82.5% x5, 82.5% x 5

*2min transition

Skill 1 (2min cycles)

32-38min: Strict Pull Ups Practice – 3 sets

Skill 2 (EMOM)

38-42min: Toes to Bar Practice – 4 sets

Skill 3 (EMOM)

42-45min: Pistols – 3 sets

45-50min: WOD Brief & Set-Up 

50-60min: WOD – 15-12-9 of:

Box Jump Overs - 50/60

TTB

Clean & Jerks - 35/52.5

*10min Cap

 

16/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (3min cycles)

8-17min: Back Squat – 60% x 7, 70% x 7, 75% x7

17-29min: Bench Press  - 50% x7, 60% x 7, 70% x 7, 70% x7

29-31min: One Arm Row EMOM – 2x10

*1min transition

Skill 1 (2min cycles)

32-40min: Kipping / Butterfly / CTB Pull Ups Practice – 4 sets

Skill 2 (EMOM)

40-43min: Double Unders Practice – 3 sets

43-48min: WOD Brief & Set-Up 

48-60min: WOD – 'Helen'

3RFT of:

Run 400m

21 KB Swings - 16/24

12 Pull Ups

*12min Cap

 

15/01/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: OHS – 60% x 5, 70% x 5, 82.5% x 5, 82.5% x5

16-22min: Snatch Drop – 50% x3, 60% x3, 70% x 3

22-28min: Squat Snatch from Knee – 50% x3, 65% x3, 80% x 3

28-36min: Squat Snatch – 60% x3, 70% x3, 80% x3, 80% x3

*2min transition

Skill 1 (2min cycles)

38-46min: Toes through Rings Practice

OR

Ring Muscle Ups Practice - 4 sets

46-51min: WOD Brief & Set-Up 

51-60min: WOD – 9min EMOM:

Min 1, 4, 7: 5 OHS - 30/45, Max Rep Ring MU / TTR

Min 2, 5, 8: 5 Hang Snatches – 30/45, Max Cal Row

Min 3, 6, 9: 5 Snatches – 30/45, Max Rep Thrusters – 30/45

 

13/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Power Clean & Push Jerk – 50% x3, 60% x3, 70% x3, 80% x3, 80% x3

18-24min:  Clean Pull – 80% x5, 80% x5, 80% x5

Skill 1 (2min cycles)

24-32min: HSPU Practice

OR

Handstand Hold Practice

OR

Handstand Walk Practice – 4 sets

32-37min: WOD Brief & Set-Up 

37-60min: WOD – 23min AMRAP in Pairs of:

10 Clean & Jerks – 45/70

20m Handstand Walk (scale to 20m OH Lunge Walk – 30/45)

30 Burpees

40 DB Snatches – 15/20

50m Partner Carry

 

12/01/2018

0-5min: Warm-Up

5-8min: Barbell   Warm-Up to 50%

Strength (2min cycles)

18-16min: Squat Clean – 60% x3, 70% x3, 80% x3, 80% x3

16-24min: Deadlift - 60% x 5, 70% x 5, 80% x 5, 80% x5

24-32min: Split Jerk - 50% x3, 60% x3, 70% x3, 80% x3

*2min transition

Skill 1 (2min cycles)

34-42min: Ring Push Ups Practice OR Ring Dips Practice OR Ring Muscle Ups Practice – 4 sets

*1min transition

Skill 2 (EMOM)

43-47min: Toes to Bar Practice

47-52min: WOD Brief & Set-Up

52-60min: WOD – 3RFT of:

10 Ring Dips

10 TTB

10 Deadlifts - 42.5/60

*8min Cap

 

11/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Front Squat – 60% x 5, 70% x 5, 80% x 5, 80% x5

16-22min: Shoulder Press – 60% x5, 70% x5, 80% x5

22-24min:  Bent Row

EMOM – 2x10

*1min transition

Skill 1 (2min cycles)

25-31min: Kipping / Butterfly  / CTB Pull Ups / Bar  Muscle Ups Practice – 3 sets

*1min transition

Skill 2 (EMOM)

32-35min: Double Unders – 3 sets

35-40min: WOD Brief & Set-Up 

40-60min: WOD – For Time:

For Time:

Run 600m

50 Double Unders

25 Bar Facing Burpees

20 Thrusters – 30/42.5

15 Double KB Clean & Press – 16/24

10 Bar MU (Scale to Pull Ups)

15 Double KB Clean & Press - 16/24

20 Thrusters - 30/42.5

25 Bar Facing Burpees

50 Double Unders

Run 600m

*20min Cap

10/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: OHS – 60% x 5, 70% x 5, 80% x 5, 80% x5

16-22min: Snatch Balance – 50% x3, 60% x3, 70% x 3

22-28min: Squat Snatch from Knee – 50% x3, 65% x3, 80% x 3

28-36min: Squat Snatch – 60% x3, 70% x3, 80% x3, 80% x3

*1min transition

Skill 1 (2min cycles)

37-43min: Strict Pull Ups Practice – 3 sets

43-48min: WOD Brief & Set-Up – 

48-60min: WOD – 10-1 of:

Push Ups

Box Jumps

DB Power Cleans - 15/20

*12min Cap

 

09/01/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (3min cycles)

8-20min: Back Squat – 60% x 7, 72.5% x 7, 72.5% x7, 72.5% x 7

20-32min: Bench Press  - 50% x7, 65% x 7, 72.5% x 7, 72.5% x7

32-34min: Reverse Fly EMOM – 2x10

*1min transition

Skill 1 (2min cycles)

35-41min: Kipping / Butterfly / CTB Pull Ups Practice – 3 sets

41-46min: WOD Brief & Set-Up – 

46-60min: WOD – 4RFT of:

10 CTB Pull Ups

20 STO - 30/45

30 Wall Balls - 6/9

*14min Cap

 

08/01/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Push Press – 60% x 5, 70% x 5, 80% x 5, 80% x5

16-26min: Power Snatch – 50% x3, 60% x3, 70% x3, 80% x3, 80% x 3

26-32min: Snatch Pull – 80% x 5, 80% x 5, 80% x 5

*2min transition

Skill 1 (2min cycles)

34-42min: Kipping Ring Pull Ups Practice

OR

Ring Muscle Ups Practice - 4 sets

Skill 2 (EMOM)

42-44min: Pistols  - 2 sets

44-49min: WOD Brief & Set-Up 

49-60min: WOD – 11min Rolling Clock:

Part 1 - 12.2 - 10min AMRAP of:

30 Snatches - 20/35

30 Snatches - 35/60

30 Snatches - 45/75

Max Rep Snatches - 55/95

Part 2 - 1min AMRAP of:

Pistols (alternating legs)

 

06/01/2018

0-5min:  Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

8-16min: Power Clean - 60% x3, 70% x3, 77.5% x3, 77.5% x3

16-22min: Clean Pull – 77.5% x6, 77.5% x6, 77.5% x 6

*1min transition

Skill 1 (2min cycles)

23-31min: Kipping / Butterfly  / CTB Pull Ups Practice

OR

Bar Muscle Ups Practice

OR

Rope Climb Practice – 4 sets

31-36min: WOD Brief & Set-Up  

 

36-60min: WOD – 'White' in Pairs:

5RFT of:

3 Rope Climbs - 4.5m

10 TTB

21 Plate Weight OH Walking Lunges - 15/20

Run 400m (200m per person)

*24min Cap

 

 

05/01/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Overhead Squat - 60% x6, 70% x6, 77.5% x6, 77.5% x6

16-22min: Snatch High Pull from Knee - 50% x6, 60% x6, 60% x 6

22-28min: Squat Snatch from Knee - 50% x3, 60% x3,  77.5% x 3

28-36min: Squat Snatch - 60% x3, 70% x3, 77.5% x 3, 77.5% x 3

*2min transition

Skill 1 (2min cycles)

38-46min: Ring Dips Practice

OR Kipping Ring Pull Ups Practice

OR Ring Muscle Ups Practice – 4 sets

46-51min: WOD Brief & Set-Up  

51-60min: WOD – 21-15-9 of:

Overhead Squat - 30/45

KB Swing - 16/24

DB Thrusters - 15/20

*9min Cap

 

04/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Push Jerk - 60% x3, 70% x3, 77.5% x3, 77.5% x 3

16-24min: Deadlift  -  50% x 6,60%x6 70% x6, 77.5% x6

Skill 1 (2min cycles)

24-32min: HSPU Practice

OR

Handstand Hold Practice

OR

Handstand Walk Practice – 4 sets

32-37min: WOD Brief & Set-Up 

37-60min: WOD –

23min AMRAP of:

5 Hang Cleans - 42.5/60

10 HSPU

15 Deadlifts - 42.5/60

20 Box Jumps - 50/60

25 Wall Balls - 6/9

 

03/01/2018

0-5min: Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Front Squat – 60% x 6, 70% x 6, 77.5% x 6, 75% x6, 77.5% x 6

18-26min: Shoulder Press - 60% x6, 70% x6, 77.5% x6, 77.5% x 6

26-29min: Bent Row

EMOM – 3x10

*2min transition

Skill 1 (2min cycles)

31-41min: Toes through Rings Practice

OR

False Grip Ring Pull Ups Practice

OR

Ring Muscle Ups Practice – 5 sets

41-46min: WOD Brief & Set-Up 

46-60min: WOD – For Time:

5 Ring Muscle Ups (Scale to Ring Pull Ups)

30 Air Squats

10 Clean & Jerks – 30/45

10 Ring Muscle Ups (Scale to Ring Pull Ups)

40 Air Squats

15 Clean & Jerks – 30/45

15 Ring Muscle Ups (Scale to Ring Pull Ups)

50 Air Squats

20 Clean & Jerks – 30/45

*14min Cap

 

02/01/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Snatch - 60% x3, 70% x3, 77.5% x3, 77.5% x3

16-26min: Squat Clean & Split Jerk - 50% x3, 60% x3, 70% x3, 77.5% x3, 77.5% x 3

26-32min: Snatch Pull - 75% x6, 75% x6, 75% x 6

*2min transition

Skill 1 (2min cycles)

34-40min: Strict Pull Ups Practice – 3 sets

Skill 2 (2min Cycles)

40-45min: Toes to Bar Practice – 5 sets

45-50min: WOD Brief & Set-Up 

50-60min: WOD

10min AMRAP of:

5 Snatches - 35/52.5

10 Pull Ups

10 Burpee Box Jump Overs - 50/60

 

23/12/2017

12 Days of Xmas in Pairs:

1 x 400m Run (200m per Person)

2 Rope Climbs - 4.5m (Sub 10 Sit Ups per Climb)

3 Burpee Box Jump Overs - 50/60

4 Stair Climbs

5 Bar Facing Burpees

6 Bear Complex - 30/45

7 Pull Ups

8 Barbell Overhead Lunges - 30/45

9 KB Swings - 16/24

10m Partner Carry - per Person (Scale to 10m Single KB Briefcase Carry per Person - 16/24)

11 KB Clean & Press - 16/24

12 SDHP - 30/45

*60min Cap

 

22/12/2017

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Push Jerk - 60% x3, 70% x3, 72.5% x3, 72.5% x3

16-24min: Deadlift - 50% x 6, 60% x 6, 72.5% x 6, 72.5% x6

24-26min: Bent Row

EMOM – 2x10

*2min transition

Skill 1 (2min cycles)

28-36min: Ring Push Ups Practice

OR

Ring Dips Practice – 4 sets

Skill 2 (2min cycles)

36-42min: Ring Muscle Ups Practice – 3 sets

42-47min: WOD Brief & Set-Up – 

47-60min: WOD – 4 x 1min Max Rep Efforts of:

Wall Balls - 6/9

Deadlifts - 50/80

20m Shuttle Run (10m Out & Back - two hand touch)

*Finisher - max distance Bear Crawl in final minute

*13min Running Clock

 

21/12/2017

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Front Squat – 60% x 6, 70% x 6, 72.5% x 6, 72.5% x6

16-22min: Shoulder Press - 60% x6, 72.5% x6, 72.5% x6

Skill 1 (2min cycles)

22-30min: Kipping / Butterfly  / CTB Pull Ups Practice

OR

Bar Muscle Ups Practice – 4 sets

30-34min: WOD Brief & Set-Up 

34-60min: WOD – 'Jennifer'

26min AMARAP of:

10 Pull Ups

15 KB Swings - 16/24

20 Box Jumps - 50/60

 

20/12/2017

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Snatch - 60% x3, 70% x3, 72.5% x3, 72.5% x3

16-24min: Squat Clean & Split Jerk - 50% x3, 60% x3, 70% x3, 72.5% x3

24-30min: Snatch Pull - 72.5% x6, 72.5% x6, 72.5% x 6

*2min transition

Skill 1 (2min cycles)

32-38min: Strict Pull Ups Practice – 3 sets

Skill 2 (EMOM)

 38-42min: Toes to Bar Practice – 4 sets

Skill 3 (EMOM)

42-45min: Pistols – 3 sets

45-50min: WOD Brief & Set-Up – 

50-60min: WOD - 15-12-9 of:

TTB

Burpee Box Jump Overs - 50/60

Clean & Jerks - 42.5/60

*10min Cap

 

19/12/2017

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (3min cycles)

8-17min: Back Squat – 60% x 10, 65% x 10, 65% x10

17-29min: Bench Press  - 50% x10, 60% x 10, 65% x 10, 65% x10

29-31min: One Arm Row EMOM – 2x10

*1min transition

Skill 1 (2min cycles)

32-40min: Kipping / Butterfly / CTB Pull Ups Practice – 4 sets

Skill 2 (EMOM)

40-43min: Double Unders Practice – 3 sets

43-48min: WOD Brief & Set-Up – 

48-60min: WOD - 12min EMOM of:

Odd Minutes - 4 SDHP - 35/52.5, Max Rep Double Unders

Even Minutes - 6 DB Thrusters - 15/20, Max Rep Sit Ups

*Score is sum of Double Unders & Sit Ups

 

18/12/2017

0-5min:  Dynamic Warm-Up

5-8min:  Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: OHS – 60% x 6, 70% x 6, 72.5% x 6, 72.5% x6

16-22min: Snatch Drop – 50% x3, 60% x3, 60% x 3

22-28min: Squat Snatch from Knee – 50% x3, 60% x3, 72.5% x 3

28-36min: Squat Snatch – 60% x3, 70% x3, 72.5% x3, 72.5% x3

*2min transition

Skill 1 (2min cycles)

38-46min: Toes through Rings Practice  

OR

Ring Muscle Ups Practice - 4 sets

46-51min: WOD Brief & Set-Up 

51-60min: WOD:

3RFT of:

5 Ring Muscle Ups (Scale to 10 Toes through Rings)

10 Snatches- 30/45

10 OHS - 30/45

*9min Cap

 

16/12/2017

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Clean & Push Jerk – 60% x3, 70% x3, 70% x3, 70% x3

16-22min:  Clean Pull – 70% x6, 70% x6, 70% x6

Skill 1 (2min cycles)

22-30min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 4 sets

30-35min: WOD Brief & Set-Up  

35-60min: WOD - 25min AMRAP in Pairs of:

10 Clean & Jerks - 42.5/60

15 TTB

20m Handstand Walk (Scale to Burpee Braod Jump)

25 DB Snatches - 15/20

30m One Arm DB Overhead Lunge - 15/20

 

15/12/2017

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Squat Clean – 60% x3, 70% x3, 70% x3, 70% x3

16-24min: Deadlift - 60% x 6, 70% x 6, 70% x 6, 70% x6

24-32min: Split Jerk - 50% x3, 60% x3, 70% x3, 70% x3

*2min transition

Skill 1 (2min cycles)

34-42min: Ring Push Ups Practice OR Ring Dips Practice OR Ring Muscle Ups Practice – 4 sets

*1min transition

Skill 2 (EMOM)

43-47min: Toes to Bar Practice

47-52min: WOD Brief & Set-Up  

52-60min: WOD - 'Elizabeth'

21-15-9 of:

Cleans - 42.5/60

Ring Dips

*8min Cap

 

14/12/2017

0-5minDynamic Warm-Up

5-8minBarbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Front Squat – 60% x 6, 70% x 6, 70% x 6, 70% x6

16-22min: Shoulder Press – 60% x6, 70% x6, 70% x6

22-24min:  Bent Row EMOM – 2x10

*1min transition

Skill 1 (2min cycles)

25-31min: Kipping / Butterfly  / CTB Pull Ups / Bar  Muscle Ups Practice – 3 sets

*1min transition

Skill 2 (EMOM)

32-35min: Double Unders

35-40minWOD Brief & Set-Up 

40-60min - WOD – For Time:

Run 600m

50 Double Unders

40 KB SDHP - 12/16

30 Push Ups

20 Thrusters - 20/30

5 Bar Muscle Ups (Scale to CTB Pull Ups)

20 Thrusters - 20/30

30 Push Ups

40 KB SDHP - 12/16

50 Double Unders

Run 600m

*20min Cap

- Post WOD - Static Stretch / Roll Out

13/12/2017

0-5minDynamic Warm-Up

5-8minBarbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: OHS – 60% x 6, 70% x 6, 70% x 6, 70% x6

16-22min: Snatch Balance – 50% x3, 60% x3, 70% x 3

22-28min: Squat Snatch from Knee – 50% x3, 60% x3, 70% x 3

28-36min: Squat Snatch – 60% x3, 70% x3, 70% x3, 70% x3

 *1min transition

Skill 1 (2min cycles)

37-43min: Strict Pull Ups Practice – 3 sets

WOD Brief & Set-Up – 43-48min

48-60minWOD:

10-1 of:

Wall Balls - 6/9

Snatches - 30/42.5

DB Cleans - 15/20

*12min Cap

- Post WOD: Static Stretch / Roll Out -

 

12/12/2017

0-5minWarm-Up

5-8minBarbell  Warm-Up to 50%

Strength (3min cycles)

8-17min: Back Squat – 62.5% x 10, 62.5% x 10, 62.5% x10

17-29min: Bench Press  - 50% x10, 62.5% x 10, 62.5% x 10, 62.5% x10

29-31min: Reverse Fly EMOM – 2x10

 *1min transition

Skill 1 (2min cycles)

 32-40min: Kipping / Butterfly / CTB Pull Ups Practice – 4 sets

 40-45minWOD Brief & Set-Up 

45-60min - WOD:

5RFT of:

5 Deadlifts - 60/85

10 Pull Ups

15 Bar Facing Burpees

*15min Cap

- Post Wod Static Stretch / Roll Out

 

11/12/2017

0-5minWarm-Up

5-8minBarbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Push Press – 60% x 6, 70% x 6, 70% x 6, 70% x6

16-26min: Power Snatch – 50% x3, 60% x3, 70% x3, 70% x3, 70% x 3

26-32min: Snatch Pull – 70% x 6, 70% x 6, 70% x 6

*2min transition

Skill 1 (2min cycles)

34-42min: Kipping Ring Pull Ups Practice

OR

Ring Muscle Ups Practice - 4 sets

Skill 2 (EMOM)

42-45min: Pistols Practice – 3 sets

45-50min: WOD Brief & Set-Up

50-60min: WOD - 

10min AMRAP of:

10 Box Jumps - 50/60

10 Pistols

10 STO - 35/52.5

 

09/12/2017

0-5min – Dynamic Warm-Up

5-8min – Barbell Warm-Up to 50%

Strength (2min Cycles)

8-18min:  Squat Clean & Split Jerk – 60% x 3, 70% x3, 70% x 2, 75% x 2, 80% x 2

18-26min: Deadlift  - 60% x 3, 70% x3, 70% x 3, 80% x 3

*1min Transition

Skills 1 ( 2min Cycles)

27-33min:  HSPU Practice OR

Handstand Hold  

OR Handstand Walk Practice – 3 sets

33-38min: WOD Brief & Set Up

38-60min – WOD – 22min AMRAP in Pairs:

10 Deadlifts – 70/100

10 HSPU

20 Sit Ups

20 DB Thrusters – 15/20

20m Partner Carry

20 Cal Row/Assault Bike

*Static Stretch & Roll Out

 

08/12/2017

0-5min – Dynamic Warm-Up

5-8min – Barbell warm-up to 50%

Strength (2min Cycles)

8-18min:  Push Jerk – 60% x 3, 70% x3, 70% x 3, 75% x 2, 80% x 2

18-24min: Clean Pull – 70% x3, 75% x 3, 80% x3

*1min Transition to set rings up

Skills 1 ( 2min Cycles)

25-31min: Ring Dips Practice OR

Kipping Ring Pull Ups Practice – 3 sets

Skills 2 ( 2min Cycles)


31-35min: Ring Muscle Ups Practice – 2 sets

 35-40min: WOD Brief & Set-Up

 40-60min – WOD:

For Time:

Run 800m

20 Ring Dips

15 Snatches – 35/52.5

20 Push Ups

15 SDHP – 35/52.5

20 Pistols / Air Squats

15 Double KB C&J – 16/24

Run 400m 

*20min Cap

*Static Stretch & Roll Out

 

07/12/2017

0-5min – Dynamic Warm-Up

5-8min – OHS Mobility, Warm-Up to 50%

Strength (2min Cycles)

8-18min:  OHS - 60% x 3, 70% x3, 70% x 3, 75% x 2, 80% x 2

18-24min: Squat Snatch from Knee - 60% x 3, 70% x3, 75% x 2,

 24-34min: Squat Snatch - 60% x 3, 70% x3, 70% x 3, 75% x 2, 80% x 2

 *1min Transition

 Skills 1 ( 2min Cycles)

 35-43min: Kipping / Butterfly  / CTB Pull Ups Practice

OR Bar Muscle Ups Practice – 3 sets

 43-48min: WOD Brief & Set-Up

 48-60min – WOD:

12min AMRAP of:

10m OH Lunge – 30/45

10 Bar Facing Burpees

10 Hang Cleans – 30/45

10 TTB

 

*Static Stretch / Roll Out post WOD

 

06/12/2017

0-5min – Dynamic Warm-Up

5-8min – Front Squat Mobility, Warm-Up to 50%

 

Strength (2min Cycles)

 8-18min:  Front Squat –

60% x 3, 70% x3, 70% x 3, 75% x 2, 80% x 2

 18-26min: Shoulder Press - 60% x 3, 70% x3, 70% x 3, 75% x 2

 26-30min: Bent Row – 2x8

*Two min transition

 

Skills 1 ( 2min Cycles)

 32-38min: Toes through Rings Practice

OR

False Grip Ring Pull Ups Practice

OR

Ring Muscle Ups Practice – 3 sets

 

38-43min: WOD Brief & Set-Up

43-60min – WOD

Part 1 – 7min AMRAP of:

5 Ring Muscle Ups (Scale to TTR)

15 Box Jump Overs – 50/60

*Rest 3mins

Part 2 – 2RFT of:

30 Wall Balls – 6/9

20 DB Snatches – 15/20

10 Cleans – 42.5/60

*7min Cap

(17min Rolling Clock)

 

*Static Stretch / Roll Out post WOD

 

05/12/2017

0-5min – Dynamic Warm-Up

5-8min – Power Snatch, Warm-Up to 50%

Strength (2min Cycles)

8-18min: Power Snatch

60% x 3, 70% x3, 80% x 2, 80% x 2, 80%x2

 18-28min: Power Clean

60% x 3, 70% x3, 80% x 2, 80% x 2, 80% x 2

 *One Min Transition

 Skills 1 ( 2min Cycles)

 29-35min: Strict Pull Ups Practice

OR Toes to Bar Practice – 3 sets

 35-40min: WOD Brief & Set-Up

 40-60min – WOD – 17.5

10RFT of:

9 Thrusters - 30/42.5

35 Double Unders

*20min Cap

 

*Static Stretch / Roll Out post WOD 

 

04/12/2017

0-5min – warm-up

5-8min – back squat mobility, warm-up to 50%

 

Strength (2min Cycles)

8-18min:  Back Squat –

60% x 3, 70% x3, 70% x 3, 75% x 2, 80% x2

18-28min: Bench Press - 50% x3, 60% x 3, 70% x3, 70% x 3, 75% x 2

28-32min: One Arm Row – 2x12

*One Min Transition

 

Skills 1 (2min set cycles)

33-39min: Kipping / Butterfly / CTB Pull Ups Practice – 3 sets

*1min transition

Skills 2 (EMOM)

40-43min Double Unders –  3 sets

43-48min: WOD Brief & Set-Up

 

48-60min – WOD:

4 x 1min Max Rep Efforts:

Clean & Jerks – 42/60

Box Jumps – 50/60

CTB Pull Ups

*12min Rolling Clock

 

*Static Stretch / Roll Out post WOD

02/12/2017

Strength:

Power Clean & Split Jerk - Find 1RM

Deadlift - Find 2RM & 1RM

Skills:

Ring Push Ups Practice - 3 sets

OR

Ring Dips Practice - 3 sets

OR

Ring Muscle Ups Practice - 3 sets

WOD - 2RFT in Pairs of:

10 Deadlifts - 40/60

20 TTB

10 Front Squats - 40/60

20 STO - 40/60

15 Deadlifts - 40/60

15 TTB

15 Front Squats - 40/60

15 STO - 40/60

20 Deadlifts - 40/60

10 TTB

20 Front Squats - 40/60

10 STO - 40/60

*22min Cap

  

01/12/2017

Strength:

Overhead Squat - Find 2RM & 1RM

OR

Snatch Balance - Find 1RM

Squat Snatch from Knee - 2x2

Squat Snatch - Find 1RM

Skills:

Kipping / Butterfly / CTB Pull Ups Practice - 3 sets

OR

Bar Muscle Ups Practice - 3 sets

WOD - For Time:

Run 1000m

10 Bar Muscle Ups (Scale to CTB Pull Ups)

15 Hang Snatches - 42.5/60

20 Thrusters - 42.5/60

25 HSPU

30 DB Power Cleans - 15/20

35 Burpees to 15cm Target

40 KB Swings - 16/24

50 Double Unders

*24min Cap