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WOD -
Fri 5th Sep
5
Sep14

Warm Up:

Shoulder Mobility
4-6-8-10-15

Push Ups/DU's



Pull Challenge for September (Mon, Wed, Fri)

E2MOMx4
1st Rd Max Strict Pull Ups (Record) No, Kipping, Kicking or Butterfly. @ Bottom of Each Fully Extended Rep Pause.

Rounds 2,3,4 Max Reps (Add Up Total Amount Of Reps)
Each attempted Try & Increase Your Total Reps.

A: Snatch Warm Up
3x2 Reps Pwr Snatch @ 95%
3x2 Reps Snatch @ 95%
3x3 Snatch Pull @ 100-110%

B: 8'  DU's Practise/Rope Climb Tekker

C: Nasty Girl For The Scoreboard 
Pick One 
21-15-9 AFAP
Fran @ 43/30Kg Thrusters/Pull Ups
Diane @ 102/60Kg DL/HSPU's
Elizabeth @ 61/40Kg Clean/Ring Dips

WOD -
Thu 4th Sep
4
Sep14

Warm Up:
In 4 Minutes
1-2-3-4........Etc
DU's
T2B

A: E2MOMx5Rds 
5 DL
5 Hang Pwr Clean
5 Front Squat
5 Push Press
5 Back Squat

B: WOD 20' AMRAP
 Run to Amazionia
5Rds
12 DL's @ 40/20Kg
10 Thrusters
8 Box Jumps
Remaining Time Max V-Sits
 


 

WOD -
Wed 3rd Sep
3
Sep14

Warm Up:

Shoulder Mobility
4-6-8-10

Push Ups/DU's



Pull Challenge for September (Mon, Wed, Fri)

E2MOMx4
1st Rd Max Strict Pull Ups. No, Kipping, Kicking or Butterfly. @ Bottom of Each Fully Extended Rep Pause.

Rounds 2,3,4 Max Reps (Add Up Total Amount Of Reps)
Each attempted Try & Increase Your Total Reps.

A: 3x2 Pwr Clean @ 95%
3x2 Clean @ 95%
3x2 @ Clean Pull @ 110%

B: Midline 
Tabata L-Sit (Rings/Paralettes)/Superman Hold
Tabata T2B with Med Ball/Hollow Rock

C:5'AMRAP
30 Mountain Climbers
1 Rope Climb
30 DU's
1'Rest
30 Abs
1 Rope Climb
30 DU's

 

WOD -
Tue 2nd Sep
2
Sep14

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

A: 4x5Reps Front Squat 1-4-1 @ 75% 1RM
4x4Reps Weight Dip (In Between Front Squats)

B: 4x3Reps Thrusters @ 88% 1RM
4x4 Strict HSPU's Or Use The Box

C: . 10' AMRAP Ascendig Ladder
1-3-5-7-9-11...........etc
Clean/Push Press/On The Push Ups


 

Pull Up Challenge
WOD -
Mon 1st Sep
1
Sep14

Warm Up:
Shoulder Mobility
4-6-8-10-15-20
Push Ups/DU's

Pull Challenge for September (Mon, Wed, Fri)
E2MOMx4
1st Rd Max Strict Pull Ups (Record) No, Kipping, Kicking or Butterfly. @ Bottom of Each Fully Extended Rep Pause.
Rounds 2,3,4 Max Reps (Add Up Total Amount Of Reps) Each attempted Try & Increase Your Total Reps.

A: Snatch Tekker
Footwork Jumping Stance/Landing Stance
Correct Body Movement In Pairs With PVC

B: EMOMx3 1st Rd 20kg bar 2nd and 3rd Up To 50% body weight of:
Mid Shin 2 Pause x 6 reps Rest 30 Secs In between Movements
Mid Shin 2 Snatch Pull x 6
Mid Shin 2 Muscle Snatch x 6
Mid Shin 2 Pwr Snatch x 6
Mid Shin 2 Full snatch x 6
OHS x 6
Snatch balance x 6

C: 5 Rds AFAP 8' Time Cap
Run 200Mts
5KB Snatch Each Arm
10 Burpees

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