WOD – Saturday, 19/1/2019

WOD
[A] 5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

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

Photo Credit: Wendy Swift

Mamiko press wod.png

WOD – Friday, 18/1/2019

WOD
[A] “DT”
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Men: 70kg
Women: 50kg

[COMPETITION TRAINING]
[B] Front Squat
5-5-5

[C] For time:
10 Rope Climbs

Photo Credit: Wendy Swift

Rope climb.png

WOD – Thursday, 17/1/2019

WOD
[A] Overhead Squat
2-2-2-2-2-2-2-2-2-2

[COMPETITION TRAINING]
[B] AMRAP 9 Mins
4 Muscle Ups
10 Burpees, jump to touch rings

[C] Tabata Air Bike
Total Cals

Photo Credit: Wendy Swift

Dani PP.png

WOD – Wednesday, 16/1/2019

WOD
[A] “Jackie”
For time:
1000m Row
50 Thrusters 20kg (15kg)
30 Pull-ups

[COMPETITION TRAINING]
[B] EMOM 10
Power Snatch x 2

[C] For time:
2 km Run

Photo Credit: Wendy Swift

Ben heavy DB.png

WOD – Tuesday, 15/1/2019

WOD
[A] Deadlift
10-10-10-10-10

[COMPETITION TRAINING]
[B] AMRAP 9 mins
6 Strict HSPU
15/10 Cals Air Bike

[C] Tabata Row
Lowest Cals

Photo Credit: Wendy Swift

Dave DL.png

WOD – Monday, 14/1/2019

WOD
[A] Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks 
30 double-unders

Men: 70kg 
Women: 47kg

[COMPETITION TRAINING]
[B] EMOM 12
Hang Clean x 1

[C] 3 sets of GHD situps
15-30 reps

Scale to your capacity

Photo Credit: Wendy Swift

Phil burpees.jpg

WOD – Saturday, 12/1/2019

WOD
[A] 5 rounds for time of:
400-m run
15 Thrusters 35kg (25kg)
10 Burpees

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

Photo Credit: Wendy Swift

Jana smiles.png

WOD – Friday, 11/1/2019

WOD
[A] 3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

[COMPETITION TRAINING]
[B] Snatch Balance
1-1-1-1-1

[C] Snatch Grip Pause Deadlift
5-5-5

Pause each rep below the knee for 3 secs before standing up

Photo Credit: Wendy Swift

Shane group wod.jpg

WOD – Thursday, 10/1/2019

WOD
[A] Shankle Complex
1-1-1-1-1-1-1

The Shankle Complex is 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Split Jerks

[COMPETITION TRAINING]
[B] Alternating EMOM 18 mins
Odd: 4 Muscle Ups
Even: 10 Burpees, jump to touch rings

[C] L-Sit
3 Attempts at max hold

Photo Credit: Wendy Swift

Barbell warmup.png

WOD – Wednesday, 9/1/2018

Bring long socks to protect your shins!

WOD
[A] For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

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

[C] 3 sets of GHD situps
15-30 reps

Scale to your capacity

Photo Credit: Wendy Swift

Mamiko rope climb.png

WOD – Tuesday, 8/1/2019

WOD
[A] Push Press
3-3-3-3-3-3-3

[B] Tabata Pull-ups
8 x 20 sec work / 10 sec rest
Score equals lowest reps

[COMPETITION TRAINING]
[C] Alternating EMOM 18 mins
Odd: 6 Strict HSPU
Even: 15/10 Cals Air Bike

[D] As Far as Possible in 5 mins
Prowler

Men add 20kg, Women Unloaded

Photo Credit: Wendy Swift

Jo Hip thrust.jpg

WOD – Monday, 7/1/2019

WOD
[A] For time:
15 Burpees, jumping over the barbell
5 Clean and jerks
12 Burpees, jumping over the barbell
4 Clean and jerks
9 Burpees, jumping over the barbell
3 Clean and jerks

Men: 102kg
Women: 70kg

[COMPETITION TRAINING]
[B] EMOM 12
Hang Snatch x 1

[C] AMRAP 10 mins
Row 250m
Handstand Walk 15m

Photo Credit: Wendy Swift

Box jump success.jpg

WOD – Saturday, 5/1/2018

WOD
[A] 5 rounds for time of:
400m Run
10 Overhead Squats, 62kg (42kg)

[COMPETITION TRAINING]
No Extra Training. Rest and Recover

Photo Credit: Wendy Swift

Dani bucket.jpg

WOD – Friday, 4/1/2019

WOD
[A] 10 rounds for time of:
70kg (47.5kg) power cleans, 5 reps
10 walking lunges

[COMPETITION TRAINING]
[B] AMRAP 7 mins
1 Rope Climb
3 Bar Muscle Ups
9 Burpees

[C] As far as possible in 5 mins
Handstand Walk

Photo Credit: Wendy Swift

Ben T2B.jpg

WOD – Thursday, 3/1/2019

WOD
[A] Bench Press
5-5-5-5-5

[B] Weighted Pull-up
3-3-3-3-3

Superset

[COMPETITION TRAINING]
[C] Back Squat
3-3-3-3

[D] For time:
Airbike 100 cals

Photo Credit: Wendy Swift

AlRopeClimb.jpg