The WOD's

WOD: Wednesday

AMRAP in 20 minutes:
Farmers Carry 100m
Hand Release Push-ups
*This is a partnered workout where one person performs the FC while the other person performs HR Push-ups. The change over between roles will be determined by the person doing push-ups reaching 15 reps or the return of the person doing the FC – whichever comes first.
*The push-ups must be performed with continuous motion i.e. no rest positions.
*Choose your own weight for the FC but aim to get through most if not all of the rounds without a break.
*Think outside the square for the FC – try a pinch carry with weight plates for extra challenge.
*Score = total push-ups.

WOD: Tuesday

A. EMOM for 10 minutes:
2 Shoulder Press (choose your own load/pause overhead for 2 seconds)
20 Lateral Jumps (over barbell)
*Bar is taken from the ground.

B. EMOM for 10 minutes:
T2B (Pick your own reps)

Tips: Don’t overdo it on the load for Part A – 10 rounds is a lot of volume and the cycle is tight. Choose a load that is repeatable and allows you to focus on good start and finish positions as well as keeping a stable core.
For Part B – pick a rep scheme that allows you to focus on any faults that you may have in your movement. This is not intended to be a max out situation, more a chance to work on good mechanics (please refer to video).

WOD: Monday

Seven rounds for load and time:
3 Position Power Clean (high to low)
Run 200m
*This is a partner workout with one partner working at a time – one partner completes an entire round while the other recovers.
*Scoring for this workout is weight/time.
*All 3 positions in the clean must be linked (no dumping until the last rep).
*For the 3 pos. power clean the first rep is from the upper thigh, the second rep is from just above the knee and the last rep is from just below the knee (but not on the ground).

WOD: Saturday

Please note that the 7.00 & 8.00am sessions are running as per normal today.

Come on in and see what fun Chantal has up her sleeve!

WOD: Friday

A. Work to a heavy Push Jerk double.

B. 10-9-8-7-6-5-4-3-2-1 reps for load and time:
Shoulder to Overhead
30 Double-unders
*Shoulder to Overhead must be done unbroken for rx’d.
*12 min cut off.

Tips: Part B is scored by load first and time second i.e. a fast time at a light load does not beat a slower time at heavy load. With that said, this is still a conditioning workout so the idea is to achieve the balance between picking a challenging load but still being able to move through the rounds and beat the cut off. Athletes with shoulder mobility issues should be far more focused on hitting good positions than load.

WOD: Thursday

With a 20 minute time cap:
Run 800m
Flexed Arm Hang (pick your own time)
15 Burpees
Run 800m

The Rules:
*The 2nd 800m run must be finished before 20 min for rx’d.
*The time you pick for the FAH must be maintained and unbroken for rx’d.
*Each time you complete a FAH you do 15 Burpees.
*Burpees terminate with a jump over a 10kg plate.
*Your score is total time in FAH.

WOD: Wednesday

A. Work to a max Power Clean + Full Clean (15 min)

B. EMOM for 10 minutes:
3 Deadlifts @ 1RM from Part A.
6 Box Jumps (pick your own height)

Tips: All too often we see athletes cut the power short in the full clean because they are preoccupied with the descent into the squat – focus on carrying the full hip extension that you (hopefully) achieve in the power clean to the full clean. These are not touch and go reps however there should not be a significant break between the reps (set up time only).
For Part B, don’t be afraid to up scale your deadlift load if your clean was limited by technical deficiencies in part A.
Rebounding box jumps may be used in Part B.

WOD: Tuesday

A. Floor Press 3-3-3-3-3-3-3
*Superset with a max effort L-sit.

B. 1.2km Time Trial Run or Row

Tips: In simple terms the Floor Press is a Bench Press with a restricted range of motion. The athlete lays on the ground with the bar held at full extension over the chest and lowers the bar slowly until the elbows touch the ground. It is important that this is done with control and that the forearms and wrists are aligned vertically (as per the photo) when the elbows contact the ground. The floor press is a great way to build upper body pushing and lockout strength in that the restricted range of motion typically allows the athlete to push more weight than they could bench or overhead press.
If your L-sit is short or non existence, a plank based substitute will be offered.

WOD: Monday

Have you signed up for the Open yet?

AMRAP in 12 minutes:
30 Power Snatch 60/35kg
90 Wall Ball 10/6kg
180 Double-unders

Tips: This is workout that I would put into the “inspired by the open” category – meaning that it’s not actually an Open workout but has movements, reps and loads that are typical of the Open. My goal for those of you who are capable of the loads (at this volume) is not to scale this workout even if it means that you don’t progress very far. With the Open just around the corner, we’re not going to get any fitter physically but we can certainly continue to train for the psychological and strategic aspects of the competition.


WOD: Saturday

I’m sure you’re all cooked from a hard week – time for something fun.  See you in the morning!