The WOD's

WOD: Saturday

7:00am
For time:
50 Thrusters 20/15kg
40 Thrusters 30/22.5kg
30 Thrusters 40/30kg
20 Thrusters 50/37.5kg
10 Thrusters 60/45kg
*Can be performed individually or in pairs.

8:00am
Snatching from blocks.

Thanks to Michael Coppola Photographics for the photo from the Clash on the Coast.

WOD: Friday

*Be sure to check out this awesome video attached.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip and reset on each rep.

B. Bench Press
3 x 5 @ 80%
*Perform max reps in set 3.

C. Tabata Burpees
Rest 1 min
Tabata Double-unders
*Score = lowest burpees x lowest double-unders.
*8 rounds 20 sec. on/10 sec. off.

WOD: Thursday

A. EMOM x 10:
2 x Snatch
*Increment the weight to find today’s max.

B. Death by Overhead Squat
*Use approx. 60-70% of your heaviest snatch from Part A.

WOD: Wednesday

A. 10-1 reps (not for time) of:
Bent Over Row
Strict Pull-up
Strict T2B
*Grab a partner and alternate your way through the movements until you’re done.
*Try to better your effort from 23 April 15.

WOD: Tuesday

A. Back Squat
3 x 5 @ 80%
*Max reps (no more than 10) in set 3.

B. For time:
50 Wall Ball 10/6kg
50 Sit-ups
50 Box Jump overs 24/20”
50 Sit-ups
50 Wall Ball


WOD: Monday

*Please note that we are back to our normal timetable this week!

AMRAP in 20 min:
Run 250m
7 Push Jerk 60/40kg
5 Pull-ups
*Increment the pull-ups by 5 reps each round.

WOD: Saturday

*Please note that we are on a reduced timetable this week.

Jackie
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups
*15 min cut off.

Warm-up:
2 min row
then with an empty bar..
10 x Front Squat
10 x Push Press
10 x Thruster (pause in bottom/top of each rep)
10 sec. Active Hang
2 x 5 Kipping Swings
2 x 5 Pull-ups

WOD: Friday

*Please note that we are on a reduced timetable this week.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*must re-grip and reset the back on each rep.

B. Five rounds for time of:
10 Deadlift 60/40kg
10 Box Jump 24/20”
*10 min cut off.

Warm-up:
2 min skip
then
3 rounds:
5 sit-up and reach
5 superman
Barbell specific warm-up

WOD: Thursday

*Please note that we are on a reduced timetable this week.

EMOM x 20:
1. 10m Shuttle Run (max reps)
2. Rest
3. Row (max calories)
4. Rest
*Three point turn on shuttles.

Warm-up:
2 min row
then
Stretch/mobilize
Hips
Hamstrings
Calves

WOD: Wednesday

*Please note that we are on a reduced timetable this week.

A. Bench Press
3 x 5 @ 80%
*Max reps in set 3.

B. Three rounds for reps of:
1 min Push-ups
1 min Ball Slams
1 min Plank 45 seconds.

Warm-up:
2 min skip or row.
Inch worm into plank shoulder rotation.
Partner Push-up Ladder 1-1, 2-2, 3-3, etc.