Tuesday, September 25, 2018

Wednesday 26th September 2018



E2MOM (every 2 minutes) for 10 rounds
  • ·       Run 200m
  • ·       10 DB Snatches
  • ·       10 Dips

·       In the remaining time, max burpees
·       Count total burpees

Rest 1 minute between rounds

Finisher – Deadball carry

Monday, September 24, 2018

Tuesday 25th September 2018



The Bear Complex
5 Rounds
1 Round consists of 7 unbroken sets:
  • ·       Power Clean
  • ·       Front Squat
  • ·       Push Press
  • ·       Back Squat
  • ·       Push Press



The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take around 30 minutes to complete.



Monday, September 17, 2018

Tuesday 18th September 2018



Strict Press
  • ·       3-3-3-3

Strict Pull Ups (weighted if possible)
  • ·       3-3-3-3

Ascending Ladder for 8 mins
·       Deadlift (80/50)
·       Burpees
Do one deadlift, one burpee, then two of each, three etc. for 8 minutes.



Sunday, September 16, 2018

Monday 17th September 2018



Squat Therapy

Front Squats
  • ·       3-3-3-3-3

Helen
3 Rounds
  • ·       Run 400m
  • ·       21 KB Swings
  • ·       12 Pull Ups


Monday, September 10, 2018

Tuesday 11th September 2018



DT
5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks



Monday 10th September 2018



Push Press
  • ·       4-4-4-4-4

Tabata
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats

Rest

Suicide Sprints

Friday, September 7, 2018

Saturday 8th September 2018



Benchmark (Girls) WOD’s as an 8min AMRAP

Helen
Max Rounds
  • ·       Run 200m (skip 100)
  • ·       12 KB Swings
  • ·       6 Pull Ups

Rest 3 mins

Kelly
Max Rounds
  • ·       Run 40m
  • ·       10 Box Jumps
  • ·       10 Wall Ball

Rest 3 mins

Elizabeth
12-9-6 (Repeat for max Rounds)
  • ·       Cleans (60/40)
  • ·       Ring Dips

Complete as much or as many rounds of each workout in 8 minutes, rest and do the same with the next workout etc.