Strength.
Front squat 7 x 1 @ 90%
Conditioning.
14min omem
Odd min. Amrap 5 lateral bar jump burpee 5 thrusters 42.5/30kg
Even min. Rest
WODS and Latest News
Today’s WOD 22nd May 2014
Strength.
Pendlay row
5,5,5,5 (heavier than last week)
superset with 5 tempo strict toes to bar.
Conditioning.
8min ladder 2,4,6 etc
Hang power clean 60/40kg
Box jump 24/20
Today’s WOD 21st May 2014
Skill.
Snatch. 12min work up to a heavy single. (no more than 2 misses)
Conditioning.
7min amrap of wall balls 9/6kg 10’/9′. Omem 3 power snatches 60/40kg
Finisher.
3 x 60sec weighted planks
Today’s WOD 20th May 2014
Skill.
12min work up top heavy 2 rep split jerk
Conditioning.
3 rounds
90sec max effort chest to bar
30sec rest
90sec max effort push press 60/40kg
30sec rest
Today’s WOD 19th May 2014
Strength. Week 3 of squat cycle
Front squat 6 x 3 @ 85%
Conditioning.
5min amrap
15 air squat
5 deadlift 120/80kg
2min rest
3min amrap
7 toes to bar
21 double unders
Today’s WOD 17th May 2014
Conditioning.
‘Fight Gone Bad’
3 rounds for reps of:
60sec wall ball 9/6kg 10’/9′
60sec sumo deadlift high pull 35/25kg
60sec box jump 24/20
60sec push press 35/25kg
60sec cal row
60sec rest
Today’s WOD 16th May 2014
Strength.
Back squat 5 x 3 @ 70%
Conditioning.
8min amrap
20 front rack lunges 45/30kg
10 weighted sit up
5 chest to bar (strict)
Today’s WOD 15th May 2014
Strength.
5 sets of 3 snatch grip push press (behind neck) + 1 overhead squat.
Conditioning.
10min to complete 100 power snatches 45/30kg.
On min 1 complete 1 bar jump burpee
On min 2 complete 2 bar jump burpee
etc.
Today’s WOD 14th May 2014
Skill. Cleans
12min work up to heavy double of
Clean deadlift + low hang clean (plates an inch off the floor)
(1rep is clean deadlift + low hang clean)
Conditioning.
4 rounds for time
5 cleans 70/50kg
15 kettlebell swings 24/16kg
30 double unders
Today’s WOD 13th May 2014
Strength.
Pendlay row 5,5,5,5
Skill work.
Novice. Wall walks
Advanced. Bar muscle up
Conditioning.
10min amrap
4 wall walks
6 strict chin ups
8 step down box jumps
Finisher.
Tabata sit up
