WOD – Saturday, 2/3/2019

WOD
[A] Five rounds for time of:
15 Reps Power snatch, 42kg (30kg)
Run 400 meters

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

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WOD – Friday, 1/3/2019

WOD
[A ] Each for time:
Row: 4 x 500 m

Rest as needed between efforts.

[COMPETITION TRAINING]
[B] No extra training

WOD – Thursday, 28/2/2019

WOD
[A] Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

[COMPETITION TRAINING]
[B] Snatch
3-3-3

[C] No extra training

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WOD – Wednesday, 27/2/2019

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

[COMPETITION TRAINING]
[B] 3 rounds for time:
10 Dumbbell Squat Snatch, 20kg (15kg)
10m Handstand Walk

Scale appropriately

[C] Weighted Pull-up
5-5-5-5-5

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WOD – Tuesday, 26/2/2019

WOD
[A] “Diane”
21-15-9 reps for time:-
Deadlift, 100kg (70kg)
Handstand Pushup

[COMPETITION TRAINING]
[B] Split Jerk
2-2-2-2-2

[C] Each for time:
3 x 60m Prowler

Men use 40kg Women use 20kg
Rest 3 mins between efforts

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WOD – Monday, 25/2/2019

WOD
[A] Thruster
5-5-5-5-5

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

[COMPETITION TRAINING]
[C] For time:
2klm Run

[D] 30-20-10 reps for time:
Toes to Bar

rest exactly 60 secs between each round

Time includes rests

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WOD – Saturday, 23/2/2019

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

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

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WOD – Friday, 22/2/2019

WOD
[A] 8 rounds of:
Run 400 meters
Rest 90 seconds

Post total running time to comments not including rest

[COMPETITION TRAINING]
[B] No extra training 

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WOD – Thursday, 21/2/2019

WOD
[A] Split Jerk
1-1-1-1-1-1-1-1-1-1

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

[C] No extra training

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WOD – Wednesday, 20/2/2019

WOD
[A] Four rounds for time of:
30m Walking lunge, carrying 15kg (10kg) dumbbells
24 inch (20 inch) Box Jump, 30 reps
15kg (10kg) Weighted pull-ups, 20 reps

[COMPETITION TRAINING]
[B] Power Snatch
3-2-1-3-2-1

[C] For total cals:
Airbike
90 secs work / 60 sec rest
60 sec work / 90 sec rest
30 sec work

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WOD – Tuesday, 19/2/2019

WOD
[A] Complete as many rounds as possible in 20 minutes of:
5 thrusters 42kg (30kg)
7 hang power cleans 42kg (30kg)
10 sumo deadlift high pulls 42kg (30kg)

[COMPETITION TRAINING]
[B] Each for time
Row, 3 x 750m
Go every 6 mins

[C] 15 mins to work up to a heavy Turkish Getup.

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WOD – Monday, 18/2/2019

WOD
[A] Snatch Balance
1-1-1-1-1

Snatch
2-2-2-2-2

Snatch Pulls
3-3-3-3-3

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

[C] AMRAP 10 mins:
6 Deficit HSPU 4″ (2″)
3 Muscle Ups
1 Rope Climb

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WOD – Saturday, 16/2/2019

WOD
[A] T.U.P.
15-12-9-6-3 reps, for time of:
Power Clean, 62kg (42kg)
Pull-up
Front Squat, 62kg (42kg)
Pull-up

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

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WOD – Friday, 15/2/2019

WOD
[A] 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 16kg (12kg)
15 right-arm kettlebell snatches, 16kg (12kg)

[COMPETITION TRAINING]
[B] Press
5-5-5

[C] 2 rounds for time:
25 GHD Situps
25m Handstand Walk

15 min time cap

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WOD – Thursday, 14/2/2019

WOD
[A] For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 52kg (35kg)
150 single-unders
15 bar muscle-ups
15 squat cleans, 52kg (35kg)
150 single-unders
10 bar muscle-ups
20 squat cleans, 52kg (35kg)
150 single-unders

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

[C] Snatch Pulls to Toes
5-5-5

at 110% of best snatch from the EMOM

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