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WOD -
Wed 13th Dec
13
Dec17

A: Back Squats 6x1-3@93%
or
5x5@75%

B: Bench Press 6x65%, 4x75%, 4x85%x3
or
5x5@78%

C: DU Tekker Or Flight Simulator
10-20-30-40-50-40-30-20-10

WOD:
10 Rds
10 Walking Lunges
10 Push Ups

WOD -
Tue 12th Dec
12
Dec17

A: Gymnastic Road Map
1=EMOMx9'
2=EMOMx3
3=EMOMx9

B: Work To A Heavy Pwr Snatch

C: Snatch Complex
EMOMx8'
5 Snatch High Pull
5 Push Press From Behind The Head
5 Hang Pwr Snatch
5 Drop Snatch

WOD:
In Pairs
Row 1000Mts (250Mts Max)
40 Pwr Snatch @ 70% Of B Max 5 Reps Before Changing Over)
Row 1000Mts (250Mts Max)


 

WOD -
Mon 11th Dec
11
Dec17

A: Front Squat 5x2-3@70%

B: Squat Clean 5x2-3@70%

C: Reverse Ring Muscle Ups

WOD:
For Time
50 Wall Balls
40 Bar Over Burpees
30 Push Press @ 60%
20 Pwr Clean
10 Thrusters

 

WOD -
Sat 9th Dec
9
Dec17

Open Gym
09:00-11:00Hrs

The WOD
10:00-11:00Hrs

10 rounds

Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

WOD -
Fri 8th Dec
8
Dec17

A: Back Squat 5x5@75%

B: Strict Press 6x65%, 4x80%, 4x85%x3
or
5x5@75%

WOD
AMRAPx18'
In 3's
200Mts Row
AMRAP  DL @ 40/30
200Mts Row
AMRAP Squat Clean
200Mts Row
AMRAP Pwr Clean & Press
200Mts Row
AMRAP Thruster
Partner 1 Jumps on rower/rows 200mts 2&3 rest. Once 1 finishes they move to AMRAP DL/2 Jumps on The rower whilst 3 rests
When 2 Finishes 2 moves to DL and 3 onto rower. When 3 finishes 1 jumps back on the rower keep going for 18'
In Minute 2 2 athletes will be working 1 resting

 

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