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WOD -
Thu 11th Sep
11
Sep14

Warm Up:
DBB

 A: TEST Max Floor Press

B: TEST 500Mts Row

C: TEST 450Mts Run 

D: 3 Rds for Max Reps
1’ DU’s (4 singles=1Du)
1’ Push Ups
1’ Sit Ups
1’ Air Squat
1’ T2B
1’ Rest

WOD -
Wed 10th Sep
10
Sep14

Warm Up:
4-6-8-10-15
DU's/Push Ups

A: Pull Up Challange

B: TEST Max Front Squat
TEST Max Clean

C: 4 Rds AFAP
200mts run
15 thrusters 42/30 kg
5 burpees over the bar

WOD -
Tue 9th Sep
9
Sep14

Warm Up:
21-15-9
Wall Balls
Hollow Rock

A: 4x5 @ 88% Shoulder Press
4x5 @ 88% Push Press

B: TEST Max T2B

C: EMOMx6 Max Hold In HSPU @ Lowest Point

D: 12' AMRAP
1-3-5-7-9-11...........etc
50 DU's
Ring Dips/Front Squat @ 60% 1RM
 

CrossFit Elviria Partner WOD Brief
WOD -
Mon 8th Sep
8
Sep14

Warm Up:
4-6-8-10-15
DU's
Push Ups
Burgener WU

A: Pull Up Challenge

B: Test Week
TEST Find New 1RM Over Head Squat
TEST Find New 1RM Snatch
TEST Find New 1RM Pwr Snatch

C: In 12' AM(Reps)AP
Buy In Run 800Mts
40 Wall Balls
30 Burpees
20 Wall Ball Thrusters
10 Med Ball Cleans
 

WOD -
Sat 6th Sep
6
Sep14

Warm Up:
Mobility


Bear Complex (Each Round Increase The Weight) Recommended Starting Weight 30/15Kg
5 Rds 
1 Pwr Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press 
The 5 Movements Have To Be Complete 7 Time and that = 1 Rd or 35Rep = 1 Rd
Throughout Each Rd The Bar Cannot Be Put Down. 
5 Burpees For Putting The Bar Down.
You Can Rest @ Any Point But Not When The Bar Is On The Floor.
 

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