WOD Wednesday 27/09/2018

Accessory / Midline
7min for QUALITY
3 Inchworms
6 Plank Shoulder Taps
100m Run

Strength
Performed as a superset:

A1) Single Arm Kettlebell Strict Press
5-5-5-5-5 (ea side)

A2) Bodyweight Russian Twist
20-20-20-20-20

Conditioning
7 Rounds for Time (or 15min, whichever happens first)
15 Kettlebell Swings (24/16kg)
30 Double Unders

WOD Tuesday 26/09/2017

Accessory / Midline
2 Rounds for QUALITY
1:30 Samson Stretch (45sec ea leg)
1:30 Pigeon Stretch (45sec ea leg)
1:30 No Push up Burpee Broad Jump

Strength
Performed as a superset:

A1) Weighted Step Ups (20″ Box for All)
5-5-5-5-5 (ea leg)

A2) Wheel Rollouts
10-10-10-10-10

Conditioning
15min AMRAP, as a pair, alternating movements
5 Burpee Box Jumps (24/20″)
10 DB Snatch (22.5/15kg)
200m Run

WOD Monday 25/09/2017

REMINDER: There will be no 9:30am class today, please come along at either 5am, 6am, 5:30pm or 6:30pm.

Accessory / Midline
7min for QUALITY
5 Back Squats
5 Sotts Press
10 Hollow Rocks

Strength
Overhead Squats
5-5-5-5-5
*Aim to finish your last set on what your best set of 3 was from last Monday

Conditioning
“Cindy”
5 Pull Ups
10 Push Ups
15 Squats

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WOD Friday 22/09/2017

REMINDER: There will be no Open Gym or 5:30pm class today!! Come along to either 5am, 6am or 9:30am!!

Mobility
Lower Body Mobility on Foam Roller

Then

Upper Body Movility on Lacrosse Ball

Strength
Kettlebell / Dumbbell Overhead Lunges
10-10-10-10-10

*All 5 x sets to be the same weight

Conditioning
5 Rounds for Time
100m Slam Ball Carry (12/6kg)
20 Wall Balls (9/6kg)
10 DB Snatches (22.5/15kg)
1min rest each round

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WOD Thursday 21/09/2017

Accessory / Midline
7min for QUALITY
5 Pass Overs
5 Hang Squat Cleans
5 Push Press
100m Run

Strength
12min to establish your best set of the following complex:

1 Power Clean
1 Hang Squat Clean
1 Jerk

Conditioning
“Diane”
21-15-9
Deadlifts (102.5/70kg)
Handstand Push Ups

*Compare to 21st December ’16
*Compare to 31st August ’16
*Compare to 3rd May ’16
*Compare to 2nd December ’15
*Compare to 29th July ’15

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WOD Wednesday 20/09/2017

Accessory / Midline
3 Rounds for QUALITY
0:30 Prone T-Retractions
0:30 Hollow Rocks
0:30 Side Plank Reverse Fly

Strength
Performed as a superset:

A1) Single Arm Kettlebell Strict Press
5-5-5-5-5 (ea side)

A2) Kettlebell Leg Raises
15-15-15-15-15

Conditioning
7 Rounds for Max Reps
2min on : 1min rest
12 Burpee Bar Touch
MAX Double Unders

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WOD Tuesday 19/09/2017

Accessory / Midline
7min for QUALITY
3 Inchworms
6 Single Leg Glute Bridges (ea)
12 Knee to Elbow Planks

Strength
Performed as a superset:

A1) Pistol Squats
5-5-5-5-5 (ea leg)

A2) Strict Chin Ups
5-5-5-5-5

Conditioning
3 Rounds for Time
400m Run
20 Russian Swings (32/24kg)
200m Run
10 Box Jumps (30/24″)

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WOD Monday 18/09/2017

Accessory / Midline
7min for QUALITY
5 Kipping Swings
5 Squats
100m Run

Strength
Overhead Squats
3-3-3-3-3-3-3

Conditioning
12min AMRAP
+1 Incremental Ladder
Thrusters (42.5/30kg)
Toes to Bar

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WOD Saturday 16/09/2017

Conditioning
As a pair, complete for time, divide reps and runs as you wish with only one athlete working at a time:

40 Burpees
400m Run
50 DB Snatch (22.5/15kg)
800m Run
60 Handstand Push Ups
800m Run
50 DB Snatch (22.5/15kg)
400m Run
40 Burpees

5min Rest then

3 x 200m Row for Time

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WOD Friday 15/09/2017

Accessory / Midline
7min for QUALITY
10 Mountains Climbers
10 Stationary Sprinters Skips (5 ea)
10 (seconds) Hanging L-Sit

Strength
Barbell Overhead Lunges
10-10-10-10-10

*All 5 x sets to be the same weight

Conditioning
5 Rounds for Max Reps
1:00 Pull Ups
1:00 Slam Balls (12/6kg)
1:00 to complete 100m Slam Ball Carry (12/6kg)

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