14 Oct 2014
Wednesday 15th October
A. Prowler Push 200m @ 80/50kg
In pairs 5 x 20m each, partner holds plank while other pushes prowler
B. In Pairs – For Time:
2 x 400m and 2 x 200 run (each) 1 x partner runs, 1 x partner rests.
C. In pairs – Overhead Medicine Ball Lunge (9/7kg)
5 x 20m each – Partner Holds Plank while other works
13 Oct 2014
Tuesday 14th October
A. Push Press
3 – 3 – 3 – 3 – 3
6 x Good Mornings (20/15kg) b/w each set
B. “Monkey Business”
AMRAP in 12 Mins of:
3 x Rope Climbs to 15′
7 x HSPU
9 x T2B
30 x DU (or scale to 15 x Attempts)
12 Oct 2014
Monday 13th Oct
A. Every 2nd Minute on the Minute (E2MOM) for 12 mins complete:
2 x Power Clean
2 x Split Jerk
2 x Front Squat
8 x Over-bar burpees
B. Back Squat
5 x 5 @ 80-85%
10 Oct 2014
Saturday 11th October
‘Game Time’
For Time:
10 x Hang Squat Clean (42.5/30kg)
15 x Ring Push Ups
30 x Pull-ups
400 meter run
21 x Thrusters (42.5/30kg)
800 meter run
21 x Thrusters (42.5/30kg)
400 meter run
30 x Pull-ups
15 x Ring Push Ups
10 x Hang Squat Clean (42.5/30kg)
You should listen to this guy when it comes to thrusters…
09 Oct 2014
Friday 10th October
A. Front Squat
3 – 3 – 3 – 3 – 3
B. 4 RFT of:
250m Row
10 x HSPU
25 x DU (or 15 Att)
10 x T2B
200m Run
10 x Pistols
08 Oct 2014
Thursday 9th October
A. 6 x 200m
Men: on the 1.30
Ladies: on the 2:00
B. 8 Min AMRAP of:
5 x T2B
5 x Ring Dips
10 x Goblet Squats (24/16kg)
C. 10 – 1 of:
Over-Box Burpees
Sit Ups
OHWL @ 20/10kg
Nothing training related, but a pretty sweet video nonetheless…
07 Oct 2014
Wednesday 8th October
A. Deadlift
3 – 3 – 3 – 3
B. Strict Press
3 – 3 – 3 – 3
C. Back Squat
3 – 3 – 3 – 3
There is only one way to get fired up for this WOD – watch this video, then get your lift on.
06 Oct 2014
Tuesday 7th October
A. Hang Power Snatch
3 – 3 – 3 – 3 – 3
B. 15 Min AMRAP of:
10 x Box Jumps
10 x Pull-ups
10 x Wall Ball (9/7kg)
or C. AWOD
18 – 12 – 6 reps for time of:
Power Snatch (50/35kg), and
C2B Pull Ups
05 Oct 2014
Monday 6th October
A. Power Clean & Push Jerk
2 – 2 – 2 – 2 – 2
B. 10 Min AMRAP of:
10 x Thrusters (45/32.5kg)
40 x DU (20 x Att)
C. Accumulate:
3 mins Hollow Hold/Rock, or
90 secs L-Sit (Rings or P Bars)
While this is a squat clean, the jerk is amazing – 213kg….
03 Oct 2014
Saturday 4th October
A. 10 Mins to find:
1RM Shoulder to Overhead (from Rack)
B. ‘Viking Helen’
3 RFT of:
400m Row
5 x Burpees
21 x KB Swings (24/16kg)
5 x Burpees
12 x Pull-ups
5 x Burpees
A pretty solid 245kg Shoulder to Overhead from Ilya Ilyin:
