WOD – Wednesday, 14/11/2018

WOD
[A] For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

[COMPETITION TRAINING]
[B] Weighted Pullups
3-3-3-3

[C] For time:
30 Burpee Box Jump Overs, 30″ (24″)

Photo Credit: Wendy Swift

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WOD – Tuesday, 13/11/2018

WOD
[A] Push Press
3-3-3-3-3-3-3

Tabata Situps
8 x 20 sec work / 10 sec rest
Lowest score

[COMPETITION TRAINING]
[B] EMOM 10
Alternating
Muscle Ups x 5-7
Double Unders x 30-50

[C]Bent Over Row
5-5-5

Photo Credit: Wendy Swift

Group warm up core work.png

WOD – Monday, 12/11/2018

WOD
[A] Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 24kg kettlebell
Women: 16kg kettlebell

[COMPETITION TRAINING]
[B] EMOM 8
Touch and Go Snatch x 2

[C] For time:
Run 400m
Row 400m
Run 400m

Photo Credit: Wendy Swift

Scotty gentleman's club.jpg

WOD – Saturday, 10/11/2018

WOD
[A] “Del”
For time:
25 Burpees
400m Run with Medicine Ball, 10kg (6kg)
25 Weighted Pull Ups 10kg (5kg)
400m Run with Medicine Ball, 10kg (6kg)
25 Handstand Push Ups
400m Run with Medicine Ball, 10kg (6kg)
25 Chest to Bar Pull Up
400m Run with Medicine Ball, 10kg (6kg)
25 Burpees

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Michael run.jpg

WOD – Friday, 9/11/2018

WOD
[A] Clean
5-3-3-3-2-2-2-1-1-1

[B] Tabata Push-up
The Tabata interval is 8 sets of 20 seconds of work and 10 seconds of rest for lowest reps in any round.

[COMPETITION TRAINING]
[C] AMRAP 7 mins
7 Toes to Bar
14 Box Jump Overs 24″ (20″)
7 Triple Unders

[D] For time:
Row 1000m

Photo Credit: Wendy Swift

Ben DL.jpg

WOD – Thursday, 8/11/2018

WOD
[A] For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

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

[C] 10 mins Freestanding Handstand Practice

Photo Credit: Wendy Swift

Wall balls.jpg

WOD – Wednesday, 7/11/2018

WOD
[A] Deadlift
10-10-5-5-3-3 reps

[COMPETITION TRAINING]
[B] AMRAP 7 mins
14 MB GHD Situps 20lb (14lb)
7 HSPU
3 Bar Muscle Up

[C] 3 x 60m Rope Sled Pull
Rest 1 min

Photo Credit: Wendy Swift

Mitch & Aldrin PU.png

WOD – Tuesday, 6/11/2018

WOD
[A] 15-12-9 reps for time of:
Thrusters
Muscle-ups

Men: 62kg
Women: 42kg

[COMPETITION TRAINING]
[B] Push Jerk
3-3-3-3

[C] For time:
10 Rope Climbs

Photo Credit: Wendy Swift

Nicole FGB.png

WOD – Monday, 5/11/2018

WOD
[A] Complete as many rounds as possible in 20 mins of:
5 Burpees
10 One Arm Alternating Dumbbell Snatch, 20kg (15kg)
30 Double Unders

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

[C] For time:
10 x 200m run
rest 30 sec between each

Photo Credit: Wendy Swift

Reed OH.jpg

WOD – Saturday, 3/11/2018

WOD
[A] “Hansen”
5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 32kg kettlebell
Women: 24kg kettlebell

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Smiley Tom.png

WOD – Friday, 2/11/2018

WOD
[A] Snatch Balance
1-1-1-1-1

Hang Snatch
1-1-1-1-1-1-1-1-1

[COMPETITION TRAINING]
[B] AMRAP 6 mins
10m Handstand Walk
40m Farmers Carry, 2 x 32kg (2 x 24kg)

[C] AMRAP 3 mins
Strict HSPU

Photo Credit: Wendy Swift

OH Wod.jpg

WOD – Thursday, 1/11/2018

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] EMOM 10
Hang Clean + Clean

[C] Tabata Row 8 x 20 sec work & 10 sec rest for lowest cals

Photo Credit: Wendy Swift

Jamie resting.png

WOD – Wednesday, 31/10/2018

WOD
[A] Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

[COMPETITION TRAINING]
[B] For time:
1600m Run
Rest 2 min
800m Run
Rest 1 min
400m Run

[C] AMRAP 8mins:
60 Double Unders
10 DB Snatch, 32kg (24kg)

Photo Credit: Wendy Swift

Group KB snatch.jpg

WOD – Tuesday, 30/10/2018

WOD
[A] 3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 70kg
Women: 47.5kg

[COMPETITION TRAINING]
[B] For time:
Burpee Muscle Up, 30 reps

Set rings 6″ above reach
7 min time cap

[C] Deadlift
3-3-3

Photo Credit: Wendy Swift

Weighted PU WOD.png

WOD – Monday, 29/10/2018

WOD
[A] Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Men: 42kg
Women: 30kg

[COMPETITION TRAINING]
[B] Airbike for total cals:
30 sec sprint
30 sec rest
60 sec sprint
60 sec rest
90 sec sprint
90 sec rest
60 sec sprint
60 sec rest
30 sec sprint
30 sec rest

The sprints are max effort

[C] Accumulate 2 mins of L-hang

Photo Credit: Wendy Swift

Dave H run start.png