WODs January 2016

30/01/2016

Strength:

Push Press - 4x5

Skills:

Ring Push Ups Practice - 3 sets

Ring L-Sit Hold Practice - 3 sets

Ring Muslce Ups Progressions / Practice - 3 sets

WOD - 'Eva' in Pairs:

5RFT of:

Run 800m (200m cycles per person)

30 KB Swings - 20/32

30 Pull Ups

*40min Cap

29/01/2016

Strength:

Power Snatch from Knee - 2x3

Power Snatch - 3x3

Snatch Pull - 3x5

Split Jerk - 3x5

Skills:

Beginner

Pistols Practice - 3 sets

Kipping Pull Ups Practice - 3 sets

Intermediate

Pistols Practice - 3 sets

Butterfly Pull Ups Practice - 3 sets

Advanced

30 Pistols - 1min Cap

20 CTB Kipping Pull Ups - 1min Cap

WOD - 13min AMRAP of:

5 TTB

10 Hang Power Snatches - 30/45

15 Wall Balls - 6/9

28/01/2016

Strength:

Squat Clean - 2x3, 2x2

Front Squat - 4x5

Clean Pull - 3x5

Skills:

Beginner

Handstand Hold Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Handstand Push Ups Practice - 3 sets

Handstand Walk Practice - 3 sets

Bar Muscle Ups Practice - 3 sets

Advanced

10/20 Strict HSPU - 1min Cap

20 Kipping HSPU - 1min Cap

30m Handstand Walk - 1min Cap

10/20 Bar Muscle Ups - 2min Cap

WOD - For Time:

Row 1000m

60m Burpee Broad Jump

50 Cleans - Beg 20/30; Int 30/45; Adv 40/60

40 Box Jump Overs - 50/60

30 Shoulder to Overhead - Beg 20/30; Int 30/45; Adv 40/60

20 Pistols

10 Bar Muscle Ups (scale to Pull Ups)

*25min Cap

27/01/2016

Strength:

Deadlift - 4x5

Shoulder Press - 4x5

Bent Row - 2x10

Skills:

Beginner & Intermediate

Ring Dips Practice - 3 sets

Advanced

10/20 Strict Ring Dips - 1min Cap

10/20 Kipping Ring Dips - 1min Cap

WOD - 11.2

15min AMRAP of:

9 Deadlifts - 45/70

12 Push Ups

15 Box Jumps - 50/60

25/01/2016

Strength:

Back Squat - 4x5

Bench Press - 4x5

Reverse Fly - 2x10

Skills:

Beginner

Kipping Pull Ups Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Butterfly Pull Ups Practice - 3 sets

CTB Kipping Pull Ups Practice - 3 sets

Advanced

10/20 Ring Muscle Ups - 2min Cap

20/30 CTB Pul Ups - 1min Cap

WOD:

Part 1:

21 Thrusters - 30/45

15 Ring Muscle Ups (Scale to Pull Ups)

15 Thrusters - 30/45

10 Ring Muscle Ups (Scale to Pull Ups)

9 Thrusters - 30/45

5 Ring Muscle Ups (Scale to Pull Ups)

7min Cap

Part 2:

20-15-10 of:

SDHP - 30/45

Box Jumps - 50/60

6min Cap

23/01/2016

Strength:

Power Clean - 4x3

Skills:

Handstand Hold / Walk Practice -  3 sets

Double Unders Practice - 3 sets

WOD - 'Bull' in Pairs:

1RFT of:

200 Double Unders

50 OHS - 40/60

50 Pull Ups

Run 1600m (4 x 200m cycles per person)

*40min Cap

22/01/2016

Strength:

Push Jerk - 3x3

Front Squat - 4x5

Clean Pull - 3x5

Skills:

Beginner

Ring Push Ups Practice - 3 sets

Ring Dips Practice - 3 sets

Ring False Grip Jumps / Pull Ups Practice - 3 sets

Intermediate

Ring Dips Practice - 3 sets

Kipping Ring Pull Ups Practice - 3 sets

False Grip Ring Muscle Ups Progressions - 3 sets

Advanced

10/20 Strict Ring Dips - 1min Cap

10/20 Kipping Ring Dips - 1min Cap

10/20 Bar Muscle Ups - 2min Cap

WOD - 12.4

12min AMRAP of:

150 Wall Balls - 6/9

90 Double Unders

30 Ring Muscle Ups (Sub for Ring Pull Ups)

21/01/2016

Strength:

Deadlift - 4x6

Shoulder Press - 4x6

Bent Row - 3x6

Skills:

Beginner & Intermediate

Handstand Hold / Push Up Practice - 3 sets

Rope Climb Practice - 3 sets

Advanced

10/20 Strict HSPU - 1min Cap

10/20 Kipping HSPU - 1min Cap

30m Handstand Walk - 1min Cap

WOD:

Part 1 - 5min AMRAP of:

5 Deadlifts - Beg 40/60; Int 60/80; Adv 70/100

10 Box Jumps - 50/60

Rest 2mins

Part 2 - 5min AMRAP of:

10 KB Swings - Beg 12/20; Int 16/24; Adv 24/32

10m Handstand Walk (sub for 10m Burpee Broad Jump)

20/01/2016

Strength:

Squat Clean & Split Jerk - 4x3

Power Snatch - 3x3

Snatch Pull - 3x5

Skills:

Beginner & Intermediate

Strict Pull Ups Practice - 3 sets

Toes to Bar Practice - 3 sets

Advanced

10/20 Strict CTB Pull Ups - 1min Cap

30 TTB - 1min Cap

WOD - 25min Running Clock:

Part 1 - 10min AMRAP of:

5 Pull Ups

10 Push Ups

15 Air Squats

Part 2 - 10min AMRAP of:

Run 400m

15 Sit Ups

Part 3 - 5min AMRAP of:

3 Squat Cleans - Beg 25/35; Int 35/52.5; Adv 50/75

3 Split Jerks - Beg 25/35; Int 35/52.5; Adv 50/75

19/01/2016

Strength:

Back Squat - 4x6

Bench Press - 4x6

One Arm Row - 2x12

Skills:

Beginner

Kipping Pull Ups Practice -  3 sets

Double Unders Practice - 3 sets

Intermediate

Butterfly Pull Ups Practice - 3 sets

CTB Kipping Pull Ups Practice - 3 sets

Advanced

15/30 CTB Butterfly Pull Ups - 1min Cap

200 Double Unders - 2min Cap

WOD - 4RFT of:

40 Double Unders

20 Bar Facing Burpees

10 Clean & Jerks - Beg 20/30; Int 30/45; Adv 40/60

*15min Cap

18/01/2016

Strength:

Overhead Squat - 4x5

Squat Snatch from Knee - 2x3

Squat Snatch - 4x3

Skills:

Beginner

Toes through Rings Practice - 3 sets

Pistols Practice - 3 sets

Intermediate

Ring Muscle Ups Practice - 3 sets

Pistols Practice - 3 sets

Advanced

10/20 Ring Muscle Ups - 2min Cap

30 Pistols - 1min Cap

WOD - 1Part 1:

12.2

10min AMRAP of:

30 Snatches - 20/35

30 Snatches - 35/60

30 Snatches - 45/75

Max Rep Snatches - 55/95

Rest 3mins

Part 2 - 4min AMRAP of:

4 Ring Muscle Ups (Scale to 8 Toes through Rings)

8 Pistols (Scale to 16 Air Squats)

16/01/2016

Strength:

Split Jerks - 4x3

Skills:

Ring Push Ups Practice - 3 sets

Ring L-Sit Practice - 3 max holds

Ring Muscle Ups Practice / Progressions - 3 sets

False Grip Holds / Pull Ups Practice - 3 sets

WOD - 25min AMRAP in Pairs of:

10 Tandem Barbell Front Squats - 30/45

20 Pull Ups

30 Shoulder to Overhead - 30/45

40m KB Farmer's Carry - 24/32 (per person)

15/01/2016

Strength:

Squat Clean - 4x3

Front Squat - 4x5

Clean Pull - 3x5

Skills:

Beginner

Handstand Hold Practice -  3 sets

Double Unders Practice - 3 sets

Intermediate

Handstand Push Ups Practice - 3 sets

Handstand Walk Practice - 3 sets

Bar Muscle Ups Practice - 3 sets

Advanced

10/20 Strict HSPU - 1min Cap

10/20 Kipping HSPU - 1min Cap

10/20 Bar Muscle Ups - 2min Cap

WOD - 14min AMRAP of:

5 GTO - Beg 20/30; Int 30/45; Adv 40/60 (Power Snatch until failure)

5 HSPU

20 Double Unders

Run 200m

14/01/2016

Strength:

Deadlift - 4x6

Shoulder Press - 4x6

Bent Row - 3x6

Skills:

Beginner & Intermediate

Ring Dips Practice - 3 sets

Advanced

10/20 Strict Ring Dips - 1min Cap

10/20 Kipping Ring Dips - 1min Cap

WOD - 14.3

8min AMRAP of:

10 Deadlifts - 5 rep + weight ascending each cycle

15 Box Jumps - 50/60

F - 42.5, 60, 70, 85, 92.5, 102.5

M - 60, 85, 102.5, 125, 145, 165

13/01/2016

Strength:

Overhead Squat - 4x5

Squat Snatch from Knee - 2x3

Squat Snatch - 3x3

Power Clean & Push Jerk - 3x3

Skills:

Beginner

Kipping Pull Ups Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Butterfly Pull Ups Practice - 3 sets

CTB Kipping Pull Ups Practice - 3 sets

Advanced

15/30 CTB Buterfly Pull Ups - 1min Cap

100 Doubel Unders - 1min Cap

WOD - 11.5

20min AMRAP of:

5 Power Cleans - 45/65

10 TTB

15 Wall Balls - 6/9

12/01/2016

Strength:

Back Squat - 4x6

Bench Press - 4x6

Reverse Fly - 2x12

Skills:

Beginner & Intermediate

Strict Pull Ups Practice - 3 sets

Toes to Bar Practice - 3 sets

Advanced

10/20 Strict CTB Pull Ups - 1min Cap

30 TTB - 1min Cap

WOD:

Part 1 - 7-1 of:

Thrusters - Beg 20/30; Int 30/45; Adv 40/60

Burpee Box Jumps - 50/60

7min Cap

*Rest 3mins

Part 2 - 5-1 of:

Pistols on each leg (alternating) eg rd 1: 5 each leg = 10, rd 2: 4 each leg - 8, and so on...

Push Press - Beg 20/30; Int 30/45; Adv 40/60

5min Cap 

11/01/2016

Strength:

Power Snatch from Knee - 2x3

Power Snatch - 4x3

Snatch Pull - 3x5

Push Press - 3x5

Skills:

Beginner

Pistols Practice - 3 sets

Kipping Ring Pull Ups Practice - 3 sets

Intermediate

Pistols Practice - 3 sets

Ring Muscle Ups Practice / Progressions - 3 sets

Advanced

10/20 Ring Muscle Ups - 2min Cap

30 Pistols - 1min Cap

WOD - 5RFT of:

30 Air Squats

5 Ring Muscle Ups (Scale to Ring Pull Ups)

10 Hang Power Snatches - Beg 20/30; Int & Adv - 30/45

*17min Cap

09/01/2016

Strength:

Power Clean - 4x3

Skills:

Rope Climb Practice - 3 sets

Handstand Walk Practice - 3 sets

Double Unders Practice - 3 sets

WOD - 5RFT in Pairs of:

5 Rope Climbs - 4.5m (sub each climb for seven Burpees)

10 HSPU

15 Front Rack Lunges - Beg 20/30; Int 30/45; Adv 40/60

20 Pull Ups

25 Cleans - Beg 20/30; Int 30/45; Adv 40/60

*33min Cap

08/01/2016

Strength:

Overhead Squat - 4x5

Squat Snatch from Knee - 3x3

Squat Snatch - 4x3

Skills:

Beginner & Intermediate

Toes through Ring Practice -  3 sets

Pistols Practice - 3 sets

Advanced

50 Toes through Rings - 2min Cap

30 Pistols - 1min Cap

WOD - 13min AMRAP of:

10 Snatches - 35/52.5

20 Wall Balls - 6/9

07/01/2016

Strength:

Push Jerk - 3x3

Front Squat - 4x5

Clean Pull - 3x5

Skills:

Beginner

Ring Push Ups Practice - 3 sets

Ring Dips Practice - 3 sets

False Grip Jumping / Pull Ups Practice - 3 sets

Intermediate

Ring Dips Practice - 3 sets

Kipping Ring Pul Ups Practice - 3 sets

Ring Muscle Ups Progressions / Practice - 3 sets

Advanced

10/20 Strict Ring Dips - 1min Cap

10/20 Kipping Ring Dips - 1min Cap

10/20 Bar Muscle Ups - 2min Cap

WOD:

Part 1 - 'Elizabeth'

21-15-9 of:

Cleans - 40/60

Ring Dips

8min Cap

*Rest 2mins

Part 2 - 5min AMRAP of:

2 Push Jerks - 40/60

4 Barbell Lateral Jumping Burpees

06/01/2016

Strength:

Deadlift - 4x8

Shoulder Press - 3x8

Bent Row - 3x8

Skills:

Beginner

Rope Climb Practice - 3 sets

Handstand Hold Practice - 3 sets

Kipping Pull Ups Practice - 3 sets

Intermediate

Rope Climb Practice - 3 sets

Handstand Push Ups Practice - 3 sets

Handstand Walk Practice - 3 sets

Advanced

10/20 Strict HSPU - 1min Cap

10/20 Kipping HSPU - 1min Cap

50m Handstand Walk - 2min Cap

WOD - '300'

For Time:

25 Pull Ups

50 Deadlifts - 42.5/60

50 Push Ups

50 Box Jumps - 50/60

50 Floor Wipers - 42.5/60

50 KB Cleans (alternating hands) - 12/16

25 Pull Ups

*23min Cap

05/01/2016

Strength:

Squat Clean & Split Jerk - 4x3

Power Snatch - 3x3

Snatch Pull - 3x5

Skills:

Beginner & Intermediate

Strict Pull Ups Practice - 3 sets

Toes to Bar Practice - 3 sets

Advanced

10/20 Strict CTB Pull Ups - 1min Cap

20/30 TTB - 1min Cap

WOD:

Part 1 - 7min AMRAP of:

5 Squat Cleans - Beg 25/35; Int 40/60; Adv 50/75

5 HSPU (Scale to 10 Push Ups)

*Rest 3mins

Part 2 - 6min AMRAP of:

3 Front Squats - Beg 25/35; Int 40/60; Adv 50/75

3 Split Jerks - Beg 25/35; Int 40/60; Adv 50/75

9 TTB

04/01/2016

Strength:

Back Squat - 4x8

Bench Press - 4x8

One Arm Row - 2x8

Skills:

Beginner

Kipping Pull Ups Practice - 3 sets

Double Unders Practice - 3 sets

Intermediate

Butterfly Pull Ups Practice - 3 sets

CTB Kipping Pull Ups - 3 sets

Advanced

10/20 Ring Muscle Ups - 2min Cap

20/40 CTB Butterfly Pull Ups - 2min Cap

WOD - 6RFT of:

5 Ring Muscle Ups (Scale to Ring Push Ups)

10 KB Swings - 16/24

30 Double Unders

*18min Cap

02/01/2016

Strength:

Push Press - 3x5

Skills:

Ring Push Ups Practice - 3 sets

Ring Dips Practice - 3 sets

Ring Muscle Ups Practice / Progressions -  3 sets

WOD - In Pairs:

Part 1 - 'B-1'

3RFT of:

Run 400m (200m each)

21 KB Swings - 16/24

15 Knees to Elbows

9 Ring Dips

17min Cap

*Rest 3mins

Part 2 - For Time:

100 Wall Balls - 6/9

50 Pull Ups

25 KB Shoulder to Overhead - 16/24

*10min Cap