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WOD -
Sat 14th Oct
14
Oct17

Open Gym
09:00-11:00Hrs 

The WOD
10:00-11:00Hrs

Warm Up:
Tabata Row

"WILLY"
3Rds
Run 800Mts
5 Front Squats @ 100/70Kg
Run 200Mts
11 C2B
Run 400Mts
12 KB Swings @ 24/16Kg

Finisher 1Km Row For Time
 

WOD -
Fri 13th Oct
13
Oct17

Warm Up:

Mobility:

A: Work2 & 70% or More Pwr Clean

EMOMx4' 70% (6) 75% (5) 80% (3-4Reps)
Pwr Clean
Rest 2'
EMOMx4 70% (6) 75% (5) 80% (3-4Reps)
Squat Clean
Rest 2'
Pwr Clean & Press
Rest 2'
Squat Clean & Split Jerk

B: 5x5 Weighted Pull Up, Pull Ups, Banded

WOD: AMRAPx7'
2-4-6-8-10-12-14..............
Thruster @ 50%
Bar Over Burpees
T2B 

WOD -
Thu 12th Oct
12
Oct17

Warm Up:
Annie
50-40-30-20-10
DU's
Sit Ups

Alternate
1'-2'-3'-2'-1'
Row & Burpees

Alternate
1'-2'-3'-2'-1'
Wall Balls
Run 100, 200, 400
 

WOD -
Wed 11th Oct
11
Oct17

Warm Up:

Mobility:

A: E2MOM 6x3 DL @ 85%+ Rest Practise HS Hold

B: 10 Barbell Glute Bridges
+
10 L-Sit Leg Lifts From The Hang "STRICT"

C: Max Weight Farmers Walks
+
Shoulder Shrugs

WOD:
5 Hang Pwr Clean
5 Squat Clean
10 KB Golbet Rear Lunges 5/5
Run 50Mts (White Sign)
 

WOD -
Tue 10th Oct
10
Oct17

Warm Up: Rovering Plank & Bring Sally Up

Mobility:

A: EMOMx16'
 Even 30 Sec Bench Press @ 50%
Odd 30 Sec Ring Rows

B: EMOMx12'
Even 30 Secs HS Push Ups/Push Press @ 50% Strict Press
Odd Snatch Grip High Pull From High Hang 20/15Kg

C: In Pairs
KB Bent Over Row
Tricept Dips On Bench Or Ring Dips

WOD
10 Walk Outs With Push Up
10 Single Arm KB Swings
10 Wall Balls

 

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