WOD – Tuesday, 19/2/2019

WOD
[A] Complete as many rounds as possible in 20 minutes of:
5 thrusters 42kg (30kg)
7 hang power cleans 42kg (30kg)
10 sumo deadlift high pulls 42kg (30kg)

[COMPETITION TRAINING]
[B] Each for time
Row, 3 x 750m
Go every 6 mins

[C] 15 mins to work up to a heavy Turkish Getup.

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WOD – Monday, 18/2/2019

WOD
[A] Snatch Balance
1-1-1-1-1

Snatch
2-2-2-2-2

Snatch Pulls
3-3-3-3-3

[COMPETITION TRAINING]
[B] EMOM 10
Squat Clean x 1

[C] AMRAP 10 mins:
6 Deficit HSPU 4″ (2″)
3 Muscle Ups
1 Rope Climb

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WOD – Saturday, 16/2/2019

WOD
[A] T.U.P.
15-12-9-6-3 reps, for time of:
Power Clean, 62kg (42kg)
Pull-up
Front Squat, 62kg (42kg)
Pull-up

[COMPETITION TRAINING]
[B] No extra training. Rest and recover

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WOD – Friday, 15/2/2019

WOD
[A] 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 16kg (12kg)
15 right-arm kettlebell snatches, 16kg (12kg)

[COMPETITION TRAINING]
[B] Press
5-5-5

[C] 2 rounds for time:
25 GHD Situps
25m Handstand Walk

15 min time cap

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WOD – Thursday, 14/2/2019

WOD
[A] For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 52kg (35kg)
150 single-unders
15 bar muscle-ups
15 squat cleans, 52kg (35kg)
150 single-unders
10 bar muscle-ups
20 squat cleans, 52kg (35kg)
150 single-unders

[COMPETITION TRAINING]
[B] EMOM 10
Snatch x 1

[C] Snatch Pulls to Toes
5-5-5

at 110% of best snatch from the EMOM

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WOD – Wednesday, 13/2/2019

WOD
[A] Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Compare with 20/12/2017

[COMPETITION TRAINING]
[B] Cover as much distance as possible in 5 mins:
Hand over hand sled pull 85kg (60kg)

[C] For time:
Air bike, 50 cals
Every minute complete 5 burpees before continuing

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WOD – Tuesday, 12/2/2019

WOD
[A] Complete as many rounds as possible in 20 mins of:-
10 Dumbbell Split Snatch, 20kg (15kg)
15 Pushups
20 Toes to Bar

[COMPETITION TRAINING]
[B] Clean & Jerk 2-2-1-1
Use the heaviest weight you can of each set. Rest as needed between sets.

[C] Row 2000m
This is an all out effort for time.

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WOD – Monday, 11/2/2019

WOD
[A] For time:
50 Box jumps, 24-inch box
25 Handstand push-ups
40 Box jumps, 24-inch box
20 Handstand push-ups
30 Box jumps, 24-inch box
15 Handstand push-ups
20 Box jumps, 24-inch box
10 Handstand push-ups
10 Box jumps, 24-inch box
5 Handstand push-ups

[COMPETITION TRAINING]
[B] For time:
Run 1600m
Time Trial

[C] AMRAP 3 mins
Double KB Clean & Jerk, 2x24kg (2x16kg)

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WOD – Friday, 8/2/2019

WOD
[A] Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20lbs (14lbs)
Run 200 meters

[COMPETITION TRAINING]
[B] Tabata Row
8 x 20/10 secs
For lowest cals

[C] Yoke Walk
5 x 15m efforts for max load

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WOD – Thursday, 7/2/2019

WOD
[A] “Fran”
21-15-9 reps, for time of:
Thruster 42.5kg (30kg)
Pull-ups

[COMPETITION TRAINING]
[B] Clean Pulls
5-5-5-5

[C] Farmers Carry
3 x 20m for max load

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WOD – Wednesday, 6/2/2019

WOD
[A] Overhead Squat
5-5-5

Front Squat
3-3-3

Back Squat
1-1-1

[COMPETITION TRAINING]
[B] 3For time:
3klm Run time trial

[C] Single Arm Dumbell Push Press, 32kg (20kg)
3 x 1 min (30 sec L, 30 sec R)
rest 1 min
For total reps

Photo Credit: Wendy Swift

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WOD - Tuesday, 5/2/2019

WOD
[A] 5 rounds for time of:

Run, 400m

20 Deadlifts, 145 lbs

20 Push-ups

10 Deadlifts, 145 lbs

10 Push-ups

[COMPETITION TRAINING]
[B] 2 Hang Snatches, pick load

Every 1 min for 10min.

[C] 6 Bar Muscle-ups

Every 1 min for 7 min.

Photo Credit: Wendy Swift

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WOD – Monday, 4/2/2019

WOD
[A] Thruster / Push press / Push jerk / Split jerk
1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

[COMPETITION TRAINING]
[B] AMRAP 3 mins
Muscle up

Reps must be completed in sets of 3 to count

[C] For time:
75 DB Snatch, 32kg (20kg)
Alternating hands

Photo Credit: Wendy Swift

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WOD – Saturday, 2/2/2019

WOD
[A ] Saturday 181006
4 rounds for time of:
400-m run
200-m dumbbell farmers carry 22kg (15kg)

[COMPETITION TRAINING]
[B] No extra training. Rest and Recover

Photo Credit: Wendy Swift

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WOD – Friday, 1/2/2019

WOD
[A] Front Squat
5-5-3-3-3-1-1-1-1-1 reps

[COMPETITION TRAINING]
[B] Deadlift
3-3-3

[C] AMRAP 6 mins
3 Strict Muscle Ups
6 Strict HSPU
30 sec L-Hang

Photo Credit: Wendy Swift

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