WOD – Wednesday, 25/7/2018

WOD
[A] Back Squat
5-3-3-2-2-2-1-1-1-1

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

[C] Rope Sled Pull
3 x 30m
rest 2 mins

Choose a weight that is heavy but that you can keep moving without rest

Photo Credit: Wendy Swift

CamWarmup.jpg

WOD – Tuesday, 24/7/2018

WOD
[A] 15-12-9-6-3 reps, for time of:
Dumbbell Hang Clean & Jerk, 22.5kg (15kg)
Weighted Pull-up, 22.5kg (15kg)

Use one of the dumbbells for your weighted pull-ups.

[COMPETITION TRAINING]
[B] EMOM 12
Hang Power Snatch x 3

[C] Push Jerk
2-2-2-2

Photo Credit: Wendy Swift

MattBenRun.jpg

WOD – Monday, 23/7/2018

WOD
[A] Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 102kg (70kg)

[COMPETITION TRAINING]
[B] For time:
Air Bike 100 cals

[C] Yoke Walk
5 x 15m efforts for max load

Photo Credit: Wendy Swift

TessSwing.jpg

WOD – Saturday, 21/7/2018

WOD
[A]  “Hotshots 19”
6 rounds for time of:
30 squats
19 power cleans, 62kg (42kg)
7 strict pull-ups
Run 400 meters

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

MSCoach.jpg

WOD – Friday, 20/7/2018

WOD
[A] Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

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

[C] For time:
30 Burpee Muscle Ups
7 mins time cap

Set the rings 6″ above reach

Photo Credit: Wendy Swift

DazPushup.jpg

WOD – Thursday, 19/07/2018

WOD
[A] 3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 22kg
Women: 15kg

[COMPETITION TRAINING]
[B] For time:
Run 3klm

[C] AMRAP 9 mins:
2 Rope Climb
10 Ring Dips
15 Box Jumps 24″ (20″)

Photo Credit: Wendy Swift

Adelemu.jpg

WOD – Wednesday, 18/7/2018

WOD
[A] Hang Power Clean & Push Jerk
3-3-3-3-3-3-3 reps

[B] Tabata Toes to Bar
lowest reps

[COMPETITION TRAINING]
[C] Box Jump
5 attempts at max height

Be safe! use the soft boxes and a spotter behind

[D] Sled Rope Pull
3 x 30m

Pick a weight that you can move fast

Photo Credit: Wendy Swift

CFNDaxMU.jpg

WOD – Tuesday, 17/7/2018

WOD
[A] 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L pull-ups

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

[C] For total cals:
Airbike
6 x 30 sec work and 90 sec rest

Photo Credit: Wendy Swift

NoosaPullup.jpg

WOD – Monday, 16/7/2018

WOD
[A] Complete as many rounds as possible in 20 minutes of:
20 Medicine-ball cleans 20 lb. (14 lb.)
60 Double-unders

[COMPETITION TRAINING]
[B] Deadlift
5-5-5

[C] For time:
Row 2000m

At the start, and the beginning of every min, complete 3 burpees over the rower before continuing

Photo Credit: Wendy Swift

LiamPJ.jpg

WOD – Saturday, 14/7/2018

WOD
[A] For time:
Fran
1-mile run

Fran is 21-15-9 reps for time of 42.5kg (30kg) Thrusters and Pull-ups. Complete Fran before running the mile.

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Danny M_preview.jpeg

WOD – Friday, 13/7/2018

WOD
[A] Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

[COMPETITION TRAINING]
[B] AMRAP 15 mins
Row 250m
20m Handstand Walk
10 Burpee Box Jump Overs, 24″ (20″)

[C] 5 mins to establish a Clean 1RM

Photo Credit: Wendy Swift

Jo hip thrusts_preview.jpeg

WOD – Thursday, 12/7/2018

WOD
[A] 4 rounds for time of:
Run 400 metres
10 Muscle Ups

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

[C] AMRAP 7 mins
7 Strict Handstand Pushups
35 Unbroken Double Unders

Photo Credit: Wendy Swift

Bella snatch_preview.jpeg

WOD – Wednesday, 11/7/2018

WOD
[A] “Lynne”
5 Rounds for Max Reps of:
Bodyweight bench press
Pullups

[COMPETITION TRAINING]
[B] EMOM 15 mins
Power Clean x 1

[C] Overhead Lunge
3 x 15m for max load

Photo Credit: Wendy Swift

Matt and Ben team rogue_preview.jpeg

WOD – Tuesday, 10/7/2018

WOD
[A] For time:
60 single-leg squats (pistol), alternating
50 wall-ball, 20lbs (14lbs)
40 box jumps, 24″ (20″)
30 deadlifts, 85kg (57kg)
20 power cleans, 85kg (57kg)
10 front squats, 85kg (57kg)

[COMPETITION TRAINING]
[B] Snatch
2-2-2

[C] EMOM 16 mins
Odd min: 15 Cals (12 Cals) Air Bike
Even min: 5 Bar Muscle Ups

Photo Credit: Wendy Swift

Al Deadlift_preview.jpeg

WOD – Monday, 9/7/2018

WOD
[A] Push jerk
5-5-3-3-3-1-1-1-1-1 reps

[B] Tabata Double Unders
8 Intervals of 20 sec work and 10 sec rest
Score is the lowest rep count from any of the 8 intervals

[COMPETITION TRAINING]
[C]For time:
1600m Run
At the start and then at every minute, perform 5 burpees before continuing

[D]For time:
60 GHD Sit-ups

Scale as required

Photo Credit: Wendy Swift

Colin Deadlift_preview.jpeg