WOD – Monday, 18/12/2017

WOD
[A] For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

[COMPETITION TRAINING]
[B] Hang Snatch
5 x 3

[B] AMRAP 5 mins
Double KB Snatch, 2 x 16kg (2 x 12kg)

Photo Credit: Jay Clark

Photo Credit: Jay Clark

Rest Day!! - Sunday, 17/12/2017

WOD
[A] For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

[COMPETITION TRAINING]
[B] Hang Snatch
5 x 3

[B] AMRAP 5 mins
Double KB Snatch, 2 x 16kg (2 x 12kg)
 

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Saturday, 16/12/2017

WOD
[A] “Nutts”
For time:
10 Handstand push-ups
15 Deadlift, 112.5kg (77.5kg)
25 Box jumps, 30″ (24″)
50 Pull-ups
100 Wall ball, 20lbs (14lbs), 10′
200 Double Unders
Run 400 meters with a 20kg (15kg) plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

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

 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Friday, 15/12/2017

WOD
[A] 3 Position Snatch
1-1-1-1-1-1-1

The three positions are mid-thigh, below knee and floor

[COMPETITION TRAINING]
[B] Clean
1-1-1-1-1

[C] For time:
Hand over Hand Sled Drag, 80kg (50kg)
3 x 30m
Rest 1 min
 

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Thursday, 14/12/2017

WOD
[A] Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating

[COMPETITION TRAINING]
[B] EMOM 8 Mins
Bar Muscle Ups
3-7 reps
Pick a rep scheme that you can maintain for all 8 rounds

[B] Farmers Carry
5 x 15m
For max load
 

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Wednesday, 13/12/2017

WOD
[A] “Gwen”
Clean & Jerk
15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

[COMPETITION TRAINING]
[B] 4 x 400m run
Go every 3 mins

[C] For quality
GHD Situps
3 x 30 reps
Scale as required
 

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Tuesday, 12/12/2017

WOD
[A] For time:
52kg (35kg) Overhead squats, 30 reps
15 Muscle-ups
52kg (35kg) Overhead squats, 20 reps
10 Muscle-ups

[COMPETITION TRAINING]
[B] Weighted Pullup
5-5-5

[C] Air Bike
10 x 30 sec on / 1 min off for total cals
Each sprint is a max effort
 

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD – Monday, 11/12/2017

WOD
[A] Deadlift
5-5-5-5-5
These are not touch and go, reset at the bottom of each rep

[B] Finisher
3 x 1 min Double Unders
Rest 30 sec
For total reps

[COMPETITION TRAINING]
[B] Row
2000m Time Trial

[C] For time:
50 Strict HSPU
5 time cap
 

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD - Saturday, 9/12/2017

WOD
[A] For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

[COMPETITION TRAINING]
[B] No extra training – rest and recover

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Friday, 8/12/2017

WOD
[A] Front Squat
5-5-5-5-5

[B] Bent Over Row
5-5-5-5-5

[COMPETITION TRAINING]
[C] AMRAP 3mins
Strict HSPU
rest 1 min
AMRAP 3 mins Kipping HSPU
rest 1 min
AMRAP 3 mins
Handstand Walk

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Thursday, 7/12/2017

WOD
[A] 50-40-30-20-10 reps for time of:
Kettlebell swings, 24kg (16kg)
Sit-ups

[COMPETITION TRAINING]
[B] For time:
3 x 800m Run
Go every 5 mins

[C] 3 attempts at max double unders

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Wednesday, 6/11/2017

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

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

[C] For time:
50 DB Snatch 32kg (24kg)
Alternate hands every rep

 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Tuesday, 5/12/2017

WOD
[A] Push Press
3-3-3-3-3

[B] Tabata Pushup
8 intervals of 20 sec work/ 10 sec rest
Score is lowest reps

[COMPETITION TRAINING]
[C] For time:
10 x 250m Row
Rest 30 sec between each interval

[D] Medicine Ball GHD Situps, 6kg (4kg)
3 x 15 reps for quality

 

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Monday, 4/12/2017

WOD
[A] Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50 sumo deadlift high pull, 20kg (15kg)
100 overhead squats, 20kg (15kg)
50 box jumps, 24″ (20″)
25 pull-ups

[COMPETITION TRAINING]
[B] Yoke Walk
5 x 15m for max load
rest 2 mins between each set

[C] For time:
60 Toes to bar
30 Muscle Ups
partition the reps as needed
 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift