WOD – Monday, 19/2/2018

WOD
[A] 12-9-6 reps for time of:
Hang Squat Cleans, 75kg (47kg)
Burpee Bar Muscle-ups

[COMPETITION TRAINING]
[B] Snatch + OH Squat
2-2-2-2
Rest 90 secs between sets

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Saturday, 17/2/2018

WOD
[A] Five rounds for time of:
15 Dumbbell Turkish Get-up, 20kg (15kg)
Run 400 meters

[COMPETITION TRAINING]
[B] No extra training, rest & recover

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Friday, 16/2/2018

WOD
[A] Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

[COMPETITION TRAINING]
[B] EMOM 12
Power Clean x 2
Hold the same weight across

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Thursday, 15/2/2018

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

Finisher
2 x 2min Prone Bridge

[COMPETITION TRAINING]
[B] 3 rounds:
AMRAP 2:30 mins
Run 400m
Burpees. 6″ jump

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Wednesday, 14/2/2018

WOD
[A] Complete as many rounds as possible in 10 minutes of:
85kg (57kg) Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent

[COMPETITION TRAINING]
[B] 3 rounds, each for time:
Row 30 Cals
15 Kipping HSPU
Row 10 Cals

Rest 2 min between rounds
 

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Tuesday, 13/2/2018

WOD
[A] Five rounds for time of:
15 Toes to Bar
20 Box jumps, 24″ (20″)
7 Muscle Ups

[COMPETITION TRAINING]
[B] EMOM 12
Hang Snatch x 1
Increment the weight

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Monday, 12/2/2018

WOD
[A] Front Squat 3-3-3 reps
Thruster 3-3-3 reps
Push Jerk 3-3-3 reps

[COMPETITION TRAINING]
[B] 3 rounds, each for time:
40 Double Unders
10 Bar Muscle Ups
20 Double Unders

Rest 2 mins between rounds

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Saturday, 10/2/2018

WOD
[A] 2 rounds for time of:
Run 1 mile
100 sit-ups

[COMPETITION TRAINING]
[B] No extra training, rest & recover
 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Friday, 9/2/2018

WOD
[A] 7 rounds for time of:
14 Dumbbell Deadlifts
14 Alternating Dumbbell Shoulder Presses

Men: 22.5kg dumbbells
Women: 15kg dumbbells

[COMPETITION TRAINING]
[B] 2 rounds for time:
30 T2B
30 Box Jump Over, 24″ (20″)

[C] For time:
Airbike 90 RPM (75 RPM)

Time starts once you are above specified RPM and stops when you drop below for longer than 2 secs
 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Thursday, 8/2/2018

WOD
[A] Clean 1-1-1-1-1

[B] Split Jerk 1-1-1-1-1

[COMPETITION TRAINING]
[C] For time:
30 Burpee Muscle Ups
7 min time cap

[D] Run 1600m Time Trial
 

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Wednesday, 7/2/2018

WOD
[A] 5 rounds of:
2 minutes of triple-unders
1 minute of handstand walking
Rest 2 minutes

Post reps completed and distance walked for each interval

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

[C] For time:
400m Farmers Carry
2 x 32kg (2 x 24kg)

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Tuesday, 6/2/2018

WOD
[A] Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

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

[C] For time:
Row 1500 Cal/hr (1250 Cal/hr)

Time starts once you are above specified calories per hour and stops when you drop below for longer than 2 strokes.

 

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Monday, 5/2/2018

WOD
[A] Press
5-5-5

[B] 18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 22.5kg dumbbell
Women: 15kg dumbbell

[COMPETITION TRAINING]
[C] As far as possible in 7 mins:
Handstand Walk

[D] For time:
Pegboard, 5 ascents

Make sure you have a crash mat down. Both pegs must be in the top topmost holes before starting your descent. All the way up and all the way down for to count

Photo credit: Wendy Swift

Photo credit: Wendy Swift