WOD - Saturday 24/6/2017

WOD
[A] "Kelly" 
5 rounds, for time of: 
Run, 400m
30 Box Jumps, 24" (20")
30 Wall Balls, 20lbs (14lbs) 

[COMPETITION TRAINING]
No extra training. Rest & recover.

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Friday 23/6/2017

[A] "J.T." 
21-15-9 reps, for time of: 
Handstand Push-up
Ring Dip
Push-up 

[COMPETITION TRAINING]
[B] Pause Front Squat
2-2-2-2-2

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Thursday 22/6/2017

WOD
[A] Deadlift
5-5-5-5-5

[B] Strict Pull-up
5 x max reps 

Superset [A] & [B] 

[COMPETITION TRAINING]
[C] 27-21-15-9 reps, for time of: 
Assault Bike (cals)
Row (cals)

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Wednesday 21/6/2017

WOD
[A] 3 rounds for time of: 
55 Double Unders
45 Air Squats
35 Sit-ups
25 Burpees

Advanced athletes can opt for GHD Sit-ups if you have been doing them regularly. 

[COMPETITION TRAINING]
[B] Complete as many rounds as possible in 10 minutes of:
Double Kettlebell Front Rack Walk, 20m
Handstand Walk, 10m

Men use 2 x 32kg Kettlebells. Women use 2 x 24kg Kettlebells. 
Make sure that the Kettlebells are held in a genuine front rack, with the elbows tucked down and in front of the body and the knuckles under your chin. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Tuesday 20/6/2017

WOD
[A] "The Other Total" 
Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep 

[COMPETITION TRAINING]
[B] Every minute for 10 minutes: 
Muscle Up, 7 reps* 

*Choose a rep scheme that is suitable for you and maintain the same number for each minute. Each set should be unbroken. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Monday 19/6/2017

WOD
[A] "Helen" 
3 rounds for time of: 
Run, 400m
21 Kettlebell Swings, 24kg (16kg)
12 Pull-ups 

[COMPETITION TRAINING]
[B] Hang Power Snatch
3-3-3-3-3

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Saturday 17/6/2017

WOD
[A] For time, in pairs: 
Run, 1 mile
100 Chest-to-Bar Pull-ups
150 Burpees
200 Lunges, holding a 24kg (16kg) Kettlebell
Run, 1 mile 

[COMPETITION TRAINING]
No extra training. Rest & recover. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Friday 16/6/2017

WOD
[A] For time: 
40 Dumbbell Snatches, 22.5kg (15kg)
20 Handstand Push-ups
30 Dumbbell Snatches, 22.5kg (15kg)
15 Handstand Push-ups
20 Dumbbell Snatches, 22.5kg (15kg)
10 Handstand Push-ups
10 Dumbbell Snatches, 22.5kg (15kg)
5 Handstand Push-ups  

[COMPETITION TRAINING]
[B] Farmers Carry
5 x 20m 

Each effort is for max load. Rest as needed between each effort.

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD - Thursday 15/6/2017

WOD
[A] Complete as many rounds as possible in 12 minutes of: 
12 Toes-to-Bar
12 Box Jumps, 24" (20")
12 Wall Balls, 20lbs (14lbs) 

[COMPETITION TRAINING]
[B] Split Jerk
1-1-1-1-1-1-1-1-1-1

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD - Wednesday 14/6/2017

WOD
[A] Front Squat
3-3-3-3-3-3-3

[B] Complete as many reps as possible in 3 minutes of:
Muscle Up

[COMPETITION TRAINING]
[C] For time: 
Assault Bike, 150/120 cal

Perform this workout in Tabata format. Work for 20 seconds, then rest for 10 seconds. Continue until the target is reached. Record total time including the rest periods. 

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD - Tuesday, 13/6/2017

WOD
[A] 5 rounds, for max reps of: 
35kg (25kg) Sumo Deadlift High Pulls, 1 min
35kg (25kg) Push Press, 1 min
Double Unders, 1 min
Rest, 1 min 

[COMPETITION TRAINING]
[B] Complete as many rounds as possible in 12 minutes of: 
Double Kettlebell Front Rack Walk, 100m
GHD Sit-up, 20 reps 

Men use 2 x 32kg Kettlebells. Women use 2 x 24kg Kettlebells. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Monday, 12/6/2017

WOD
[A] Snatch
2-2-2-2-2-2-2-2-2-2

[COMPETITION TRAINING]
[B] Row
4 x 3 minutes 

Each interval is for distance. Rest 3 minutes between each interval. 

Photo credit: Jay Clark

Photo credit: Jay Clark

WOD - Saturday 10/6/2017

WOD
[A] For time: 
Run, 800m
75 Dumbbell Thrusters, 20kg (15kg)
Run, 800m 

[COMPETITION TRAINING]
No extra training. Rest & recover. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift