Tisdag 30 december 2014

WoD #1:
3-3-3-3 Squat or Power Clean  (Advanced Squat Clean only) 
@ 60, 70, 80, 90% 1RM
1st Set rest 30s between lifts
2nd Set rest 40s between lifts
3rd Set rest 50s between lifts
4th Set rest 60s between lifts

WoD#2
"Buy In" 5 Wall Climbs
5 Rounds 
10 Kettlebell Swings (20/12kg) , (28/20kg) (32/24kg)
10 
Broad Jumps (150/120cm, 180/150cm, 200/170cm)
10 Front Squats (30/20kg) (40/27,5kg) Advanced 10 Pistols
10 GHD Situps (advanced 10/6kg Med Ball)
"Buy Out" 5 Wall Climbs 

Måndag 29 december 2014

WoD#1:

Shoulder Press build up to a 1RM
10 min Time Cap

WoD#2: Fran

21-15-9 reps, for time:

Thrusters (30/20kg), (43/30kg), (50/35kg)
Pull-ups
Time Cap 10 minutes

WoD#3

10 min AMRAP 

In teams of 3
1. 10 x 10m Shuttle Runs
2. Burpees
3. Rest
Each in team is at a different station (1-3) Change when 1 has completed Shuttle runs.
Score is total number of Burpees for team. 

Söndag 28 december 2014

WoD#1
3 Rounds: 

Front squat x 5 @ 70% 1RM
Rest 20 Seconds 
Max Rep Ring Dips
Rest 90 seconds

WoD#2
8 Rounds
30s Ring Rows
30s Box Jumpovers (50/30cm), (60/50cm), (75/60cm)
30s Push Press (30/20kg), (35/25kg), (42,5/30kg)
Rest 30s between Rounds

Lördag 27 december 2014

WoD#1

12-12-12 OH Squats @ 40-50-60% 1RM

WoD#2
6 x 2 Min AMRAPs
1. Power Cleans (45/25kg), (60/40kg), (70/45kg) 
2. Burpees
3. Wallball Shots (6/4kg), (8/6kg), (10,6kg to 3m)
4. Body Blasters
5. Double Unders
6. Rope Climbs

Rest 1 Min between AMRAPS 

Tisdag 23 december 2014

Strength WoD:

3-3-3-3 Snatch (Squat or Power) @ 60-70-80-90% 1RM

MetCon WoD:

3 rounds for time of:

20 KB Swings (24/16 kg) (Scaled (16/12kg))
20 Box Jumps (60/50cm) (Scaled (50/30cm))
20 Situps
20 Wallballs (8/6kg) Scaled (6/4kg)
20 Calorie Row

Time Cap 15 minutes

 

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