19 Aug 2014
Wednesday 20th August
A. Every 2 minutes on the minute (E2MOM) for 8 Mins (5 Sets)
2 x Squat Clean
2 x Split Jerk
B. 10 – 1 reps for time of:
Push Press (55/35kg)
10 x Walking Lunges b/w each set
18 Aug 2014
Tuesday 19th August
Note: All the details for the Gymnastics Workshops this Saturday afternoon have now been posted to facebook and will be up in the gym also. Spots are limited to 10 per class, so make sure you secure your spot if you are keen to come along.
A. Bench Press
5 sets x 3 reps @ 85-90%
B. 18 Min AMRAP of:
5 x Front Squat (42.5/30kg)
5 x Push Press
5 x Thrusters
10 x Over-Bar Burpees
400m Run
17 Aug 2014
Monday 18th August
A. Back Squat
5 x 5 @ 80%
B. AMRAP in 12 mins of:
200m Run
6 x Ring Dips
8 x Pull-Ups
10 x Box Jumps (24/20″)
(Optional upscale to 4 x MU – instead of Ring-dips and Pull-ups)
So Klokov has just posted a 1.56 King Kong. Pretty impressive.
15 Aug 2014
Saturday 16th August
A. 18 Min to Find 1 RM Clean (Power or Squat)
B. ‘DT’
5 RFT of:
12 x Deadlift (70/50kg)
9 x Hang Power Clean
6 x Push Jerk
or
or ‘Partner DT’
8 RFT of:
12 x Deadlift (70/50kg)
9 x Hang Power Clean
6 x Push Jerk
Partner A completes 1 full round,
then Partner B does a round.
14 Aug 2014
Friday 15th August
A. For total Calories
Row 5 x 1-Minute Intervals
100% Effort. Rest approx 1:1 b/w efforts
B. 4 Rounds for total time:
Row 250m
25 x DU
20 x Walking Lunges
15 x Burpees
Rest 1 Min b/w rds
13 Aug 2014
Thursday 14th August
A. Hang (Just below knee) Power Snatch
5 sets of 3 @ 70%
B. ‘The Chief’
5 Rounds – each round is:
AMRAP in 3 Min of:
3 x Power Cleans (60/42.5kg)
6 x Push Ups
9 x Squats
Rest 1 min b/w rounds
12 Aug 2014
Wednesday 13th August
A. EMOM for 6 Mins complete:
2 x Push Press
2 x Push jerk
2 x Split Jerk
B. ‘Jackie’
For time:
1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups
Compare to 1 Mar 2014 – Time to beat 5.04.
11 Aug 2014
Tuesday 12th August
A. Front Squat
3 – 3 – 3 – 3 – 3
B. For time:
21 x Goblet Squats (24/16kg)
21 x KB Swings (24/16kg)
400m Run
15 x Goblet Squats (24/16kg)
15 x KB Swings (24/16kg)
400m Run
9 x Goblet Squats (24/16kg)
9 x KB Swings (24/16kg)
400m Run
or C. AWOD ‘Nancy’
5 RFT of:
400m Run
15 x Overhead Squat (42.5/30kg)
*20 Min Cut Off
10 Aug 2014
11th August
A. Handstand Hold/Walk Practice and Drills
Kicking Up
Weight transfers
Shoulder touches
Lateral Walks
B. 15 Min AMRAP of:
1 x Rope Climb to 15′
8 x HSPU or 8m HS Walk
12 x Alternating Pistols
Finisher: Tabata Hollow Rocks
08 Aug 2014
Saturday 9th August
‘Team WOD’
In teams of 3, complete the following:
Row 500m each (one team member rowing at a time)
90 x Thrusters (42.5/30kg)
90 x Pull-ups
Run 400m (all run together)
90 x Box Jumps (24/20″)
90 x Burpees
Run 200m (all run together)
60 x DB Snatch
60 x Ring Push-Ups
