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

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.

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.

Monday 17th September 2018

Squat Therapy

Front Squats

• ·       3-3-3-3-3

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings
• ·       12 Pull Ups

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

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.