Sunday, March 31, 2019

Monday 1st April 2019



WOD
  • ·       Run 50m

3 Rounds of Cindy
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats

10 Snatches (40/30)
10 Wall Ball
10 Pistols
2 Rounds on Bear Complex
  • ·       1 Squat clean
  • ·       1 Thruster (40/30)
  • ·       1 Back Squat
  • ·       1 Thruster

Run 500m
50 Sit Ups

Friday, March 29, 2019

Saturday 30th March 2019



McGhee

AMRAP 30mins
  • ·       5 Deadlifts (120/85)
  • ·       13 Push Ups
  • ·       9 Box Jumps


Thursday, March 28, 2019

Friday 29th March 2019



Bench Press
  • ·       4-4-4-4

Open 13.4
AMRAP 7 mins
  • ·       Clean & Jerk (60/40)
  • ·       Toes to bar
  • ·       Ascending – 3,6,9,12,15 etc


Wednesday, March 27, 2019

Thursday 28th March 2019



Static Holds – 3 rounds
Hold 45 secs, rest 15 secs between each hold
  • ·       Wall Squat
  • ·       Hollow hold
  • ·       Superman
  • ·       L sit
  • ·       Chin over bar

Diane
21-15-9
  • ·       Deadlift (100/65)
  • ·       Handstand Push Ups


Tuesday, March 26, 2019

Wednesday 27th March 2019



Back Squats
  • ·       4-4-4-4

8 Rounds
  • ·       8 DB Squat Cleans (4 each arm)
  • ·       10 Box Jumps
  • ·       12 DB Push Presses (6 each arm)
  • ·       Sprint 100m


Monday, March 25, 2019

Tuesday 26th March 2019



Strict Press
  • ·       4-4-4-4

4 Rounds
  • ·       Run 400m
  • ·       15 KB Swings
  • ·       12 HR Push Ups
  • ·       9 Toes to Bar


Sunday, March 24, 2019

Monday 25th March 2019



Wide Grip Deadlift
  • ·       5-5-5

WOD
  • ·       25 Pull Ups
  • ·       50 Push Ups
  • ·       50 KB Twists
  • ·       50 Sit Ups
  • ·       50 Lunges
  • ·       25 Burpees

Open 19.5 (for those who entered)
33-27-21-15-9
  • ·       Thrusters (43/29)
  • ·       CTB Pull Ups

Scaled
  • ·       Thrusters (29/20)
  • ·       Jumping Pull Ups


Thursday, March 21, 2019

Friday 22nd March 2019



Arm Bar
  • ·       4-4-4 each arm

7 Rounds
  • ·       7 KB Swings (Right)
  • ·       7 KB Swings (Left)
  • ·       7 Box Jumps
  • ·       7 Pull Ups


Wednesday, March 20, 2019

Thursday 21st March 2019



Push Jerk
  • ·       4-4-4-4-4

21-15-9
  • ·       Sumo Deadlift High Pull
  • ·       Ring Dips


Tuesday, March 19, 2019

Wednesday 20th March 2019



Max Back Squats at each of:
  • ·       M – 100,80,60,40
  • ·       F – 75,60,45,30
  • ·       Rest 2-3 mins between sets


Run
  • ·       4 x 400m


Monday, March 18, 2019

Tuesday 19th March 2019



Double KB Cleans
  • ·       6 x 6

The Chief
5 x 3 minute AMRAP (rest 1 min between each)
  • ·       3 Power Cleans (60/40)
  • ·       6 Push Ups
  • ·       9 Squats


Sunday, March 17, 2019

Monday 18th March 2019



WOD

3 Rounds
  • ·       10 Shoulder to Bar Pull Ups
  • ·       12 Burpees

Run 800m

3 Rounds
  • ·       10 DB Snatches
  • ·       12 Burpees

Deadlift
  • ·       10-10-10


Friday, March 15, 2019

Saturday 16th March 2019



Open 19.4

3 Rounds
  • ·       10 Snatches (43/29)
  • ·       12 Bar facing burpees

Rest 3 mins

3 Rounds
  • ·       10 Bar Muscle Ups
  • ·       12 Bar Facing Burpees

Time Cap 12 mins

Scaled
  • ·       Snatch weights 29/20
  • ·       Chin over bar replace Bar MU
  • ·       May step over bar on burpees


Everyone else
AMRAP 12mins
  • ·       10 Snatches
  • ·       12 Burpees
  • ·       10 Pull Ups


Thursday, March 14, 2019

Friday 15th March 2019



Box Squats
  • ·       8-8-8-8

AMRAP 15mins
  • ·       9 Push Ups
  • ·       12 Sumo Deadlift High Pulls (KB)
  • ·       15 Squats
  • ·       Sprint 100m


Wednesday, March 13, 2019

Thursday 14th March 2019


Strict Pull Ups
  • ·       6-6-6-6-6-6
  • ·       Weighted if possible

Annie
50-40-30-20-10
  • ·       Double Unders
  • ·       Sit Ups


Tuesday, March 12, 2019

Wednesday 13th March 2019



Deadlift
  • ·       4-4-4-4

7 Rounds
  • ·       20 DB Hang Snatches
  • ·       Bear Crawl
  • ·       20 Jumping Jacks


Monday, March 11, 2019

Tuesday 12th March 2019



Bench Press
  • ·       4 x 3

AMRAP 15mins
  • ·       Run 200m
  • ·       20 KB Swings
  • ·       10 Pull Ups


Friday, March 8, 2019

Saturday 9th March 2019



Open 19.3 (10min cap)
  • ·       200ft Overhead Lunge (DB – 22.5/15)
  • ·       50 Box step ups with DB (24/20)
  • ·       50 Strict HSPU
  • ·       200ft Handstand Walk

Scaled (10min cap)
  • ·       200ft Lunge DB in front rack (22.5/15)
  • ·       50 Box Step Ups with DB (22.5/15)
  • ·       50 Strict HSPU to 5inch riser
  • ·       200ft Bear Crawl

Everyone Else
  • ·       50 OH Lunges
  • ·       50 Box Step Ups
  • ·       50 Strict Press
  • ·       Bear Crawl


Thursday, March 7, 2019

Friday 8th March 2019



EMOM 12mins
  • ·       1 Deadlift
  • ·       1 Hang Power Clean
  • ·       1 Power Clean
  • ·       1 Push Jerk

6 Rounds
  • ·       5 Hang Power Cleans
  • ·       10 Front Squats
  • ·       Sprint 100m
  • ·       Rest 1 minute


Wednesday, March 6, 2019

Thursday 7th March 2019



5 Rounds
  • ·       20 DB Snatches
  • ·       16 Toes to wall
  • ·       12 Pull Ups
  • ·       8 Dips
  • ·       Farmers walk (KB’s)

Finisher
  • ·       Row 3 x 200m


Tuesday, March 5, 2019

Wednesday 6th March 2019



Sumo stance Deadlift
  • ·       4 x 3

AMRAP 15mins
  • ·       20 KB Swings
  • ·       20 Box Jumps
  • ·       20 Burpees
  • ·       20 Push Press


Monday, March 4, 2019

Tuesday 5th March 2019



Strict Pull Ups
  • ·       4 x 8
  • ·       Add weight if possible

WOD
  • ·       Run 800m
  • ·       60 Overhead Lunges (single DB)
  • ·       40 Hand release Push Ups
  • ·       20 Good Mornings (KB)
  • ·       Run 800m


Sunday, March 3, 2019

Monday 4th March 2019



Front Squats
  • ·       5 x 3

4 Rounds
  • ·       25 Thrusters (30/20)
  • ·       25 Knee to elbow
  • ·       Run 400m


Friday, March 1, 2019

Saturday 2nd March 2019



AMRAP 18mins
  • ·       Farmers walk 40m (driveway)
  • ·       8 Box Jumps
  • ·       12 Squats
  • ·       16 Flutter kicks