WOD – Thursday, 21/3/2019

WOD
[A] Power Clean
3-3-3-3

Hang Clean
2-2-2-2

Clean
1-1-1-1

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

[C] Accumulate 3 mins of Static Handstand Hold

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WOD – Wednesday, 20/3/2019

WOD

[A] Complete as many rounds as possible in 20 min of:

5 Handstand Push-ups
10 Alternating One Legged Squats
15 Pull-ups

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

[C] 4 rounds for time of:
15 GHD Sit-ups
15 Assault Bike Calories

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WOD – Tuesday, 19/3/2019

WOD
[A] Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

[COMPETITION TRAINING]
[B] EMOM 12
Snatch x 2

[C] 10 rounds for time:
Row 200m
rest 30 sec

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WOD – Monday, 18/3/2019

WOD
[A] 3 rounds for time of:
30 Dumbbell Snatch, 22.5kg (15kg)
30 Toes-to-bar

[COMPETITION TRAINING]
[B] Back Squat
2-2-2-2

[C] AMRAP 5 mins
Burpee Muscle Ups

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WOD – Saturday, 16/3/2019

WOD
[A] “Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell Swings, 24kg (16kg)
12 Pull-ups

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

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WOD – Friday, 15/3/2019

WOD
[A] Power Snatch
2-2-2-2-2-2-2-2-2-2

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

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WOD – Thursday, 14/3/2019

WOD
[A] 15-12-9 reps for time:
Muscle Up
Burpee Box Jump Over, 30″ (24″)

[COMPETITION TRAINING]
[B] EMOM 10
Power Clean + Jerk x 2

[C] For time:
Row 100 Cals

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WOD – Wednesday, 13/3/2019

WOD
[A] “Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time

[COMPETITION TRAINING]
[B] Snatch Balance + OH Squat + Snatch
1-1-1-1
[C] Ski Erg
500m Time Trial

WOD – Tuesday, 11/3/2019

WOD
[A] Complete as many rounds as possible in 15 minutes of:
15 Burpees
20 Chest to Bar Pull-ups
25 GHD Sit-ups
75m Dumbbell Farmer’s carry, 2 x 22kg (2 x 15kg)

[COMPETITION TRAINING]
[B] Yoke Walk
3 x 20m for max load

rest 3 mins between efforts

[C] For total cals:
Airbike

6 x 30 sec work and 90 sec rest

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WOD – 11/3/2019

WOD
[A] For time:
100 Double Unders
21 Front Squats, 52kg (35kg)
21 Push Press, 52kg (35kg)
100 Double Unders
15 Front Squats, 52kg (35kg)
15 Push Press, 52kg (35kg)
100 Double Unders
9 Front Squats, 52kg (35kg)
9 Push Press, 52kg (35kg)

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

[C] 2 rounds for total cals
Row 4 x 20 sec work, 10 sec rest
Air Bike 4 x 20 sec work, 10 sec rest

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WOD - Friday, 8/3/2019

WOD
[A] Clean & Jerk 2-2-2-2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

[COMPETITION TRAINING]
[B] No extra training

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WOD – Thursday, 7/3/2019

WOD
[A] 3 rounds for time of:
L Sit Hold, 30 secs
20 Pull-ups
10 Thrusters, 62kg (42kg)

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

[C] 2 rounds for total cals
Row 4 x 20 sec work, 10 sec rest
Air Bike 4 x 20 sec work, 10 sec rest

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WOD – Wednesday, 6/3/2019

WOD
[A] Deadlift
3-3-3-3-3-3-3

[B] As many reps as possible in 3 mins of Strict Handstand Pushups

[COMPETITION TRAINING]
[C] Push Press
3-3-3-3

[C] EMOM 5
Strict Muscle Up
3-5 reps

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WOD – Tuesday, 5/3/2019

WOD
[A] With a 14 min time cap:
Row, 1000m
400m Farmers Walk (Kettlebell), 2 x 32kg (2 x 24kg)
then in the remaining time, AMRAP of:
Burpee

[COMPETITION TRAINING]
[B] EMOM 6:
7 Bar Muscle Ups

[C] For time:
3 x 400m Run
Rest 90 sec

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WOD – Monday, 4/3/2019

WOD
[A] 5 rounds for time of:
21 back squats 62.5kg (42.5kg)
1 legless rope climb, 15 ft.

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

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

Every time you break, complete 30 Double Unders before continuing

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