The WOD's

WOD: Thursday

A. Odds and evens for 7 rounds:
1. Deadlift, 7 reps (choose own weight)
2. Dips (choose own reps)
*Aim to maintain the same weight for the DL and reps for the dips across.

B. 25-20-15-10-5 reps of:
10 Good mornings
*Not for time.

WOD: Wednesday

AMRAP in 3 minutes:
2 Bar Muscle-up
8 Kettlebell Swings 24/16kg
32 Double-unders
*Rest 1 min. and repeat for a total of 5 cycles.
*Various Muscle-up scalings and substitutions will be provided.

WOD: Tuesday

A. Increment as far as possible in 12 minutes:
1 Front Squat
2 Front Squat
3 Front Squat
4 Front Squat
5 Front Squat
*Sets must be performed UB for rx’d.
*Bar is taken from the ground.
*Choose your own challenging load.

B. Three rounds for time of:
30 Wall Ball
15 Toes to Bar

WOD: Monday

Five rounds for completion:
Min. 1: 30 sec. Flexed Arm Hang
Min. 2: 15 Wall Ball 10/6kg
Min. 3: 10 x 10m Shuttle Run
Min. 4: 16 Lunge 24/16kg KB
Min. 5: 20 Strict Abmat Sit-ups
*Lunge is single arm overhead. Do 8 on one arm then switch for 8 on the other.

WOD: Saturday

7.00am – Pick a benchmark workout from the following list:

21-15-9 reps of:
Front Squat 80/50kg
EMOM – 7 Burpee Box Jump Overs 30/24″
Row (Cal.)
Wall Ball 10/6kg

WOD: Friday

A. Work to a heavy Snatch Balance
*Novices or athletes with mobility issues will work overhead squats.

B. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Snatch Balance 40/30kg
Toes to Bar

WOD: Thursday

*Sorry for the late post. I wanted to upload this video (click the picture) of Madi hitting a 72.5kg jerk (@ 56kg BW). That’s a 10kg improvement in 5 weeks with loads left in the tank. Well done.

A. Five rounds:
8 DB Shoulder Press
Row 200m
*Perform the Row as a superset to the Press.
*Rows should be fast but not all out efforts.
*Rest 90 seconds after the row.
*Aim to maintain weight across.

B. Max reps MU’s (ring or bar, strict or kip), Pull-ups (C2B, strict or kip, supine row etc.) in 5 min.
*Pick a movement that is relative to your abilities, your goals and the time frame.

WOD: Wednesday

A. EMOM 10-9-8-7-6-5-4-3-2-1:
Deadlift (choose own weight)
*Aim to go UB.

B. 100 KB Swings for time.
*Perform 10 Goblet Squats with the KB at the start of each minute.
*10 minute cut off.

WOD: Tuesday

For time:
Run 200m
20 Burpee Pull-ups
50 Double-unders
Run 400m
30 Burpee Box Jump Overs 24/20″
100 Double-unders
Run 800m
40m Burpee Broad Jumps
150 Double-unders
*Accumulate 60 seconds in L-sit before you start the first run.

WOD: Monday

A. EMOM for 15 rounds:
1 Clean Pull
1 Hang Power Clean
2 Front Squat
1 Jerk
*Same weight across.

B. Max reps Wall Ball in 5 min.