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