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Workout Of The Day

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Workout Of The Day
03 Jun / 2014

Wednesday 4th June

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A. Snatch (Squat or Power)

4 x 2 @ 80-85%

B. Clean and Jerk (Push or Split)

5 x 1 @ 90-95%

C. Front Squat

4 x 3 @ 80%

02 Jun / 2014

Tuesday 3rd June

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A. Back Squat

4 x 2 @ 90%

B. AMRAP in 15 mins of:

10 x T2B
15 x Box Jump (24/20″)
20 x KB Swings (24/16kg)

or C. AWOD – 4 RFT of:

10 KB Thrusters, 16/12kg each hand
5 Muscle ups (Men) / 10 x C2B Pull Ups (Ladies)

01 Jun / 2014

Monday 2nd June

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A. Push Jerk

5 – 5 – 5 – 5

B. For time:

10 – 8 – 6 – 4 – 2 Reps for time of:

Push Press (60/42.5kg)

Run 200m after each set

30 May / 2014

Saturday 31st May

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Partner WOD

2014 Regionals Event 6

For time:

50 x Calorie row
50 x Box jump overs (24/20″)
50 x Deadlifts (80/60kg)
50 x Wall ball (9/7kg to 10′)
50 x Ring dips
50 x Wall ball (9/7kg to 10′)
50 x Deadlifts (80/60kg)
50 x Box jump overs (24/20″)
50 x Calorie row

You may split up the reps of movement as required, but all work must be split evenly, and you must complete each movement before you move to the next one.

29 May / 2014

Friday 30th May

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A. Pendlay Row

5 x 3 @ 60% of 1RM Clean

B. 10 – 1 for quality of:

Pull-Ups (Strict)
Superman
T2B/V-Sit Ups
Air Squat x 2

or C. AWOD:

30 Muscle Ups for time.

D. Handstand Hold/Walk Practice

28 May / 2014

Thursday 29th May

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A. Snatch (Squat or Power)

3 x 3 @ 70-75%

B. Clean and Jerk (Push or Split)

4 x 2 @ 80-85%

C. Back Squat

3 x 3 @ 80%

27 May / 2014

Wednesday 28th May

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A. Front Squat

2 – 2 – 2 – 2 – 2

Complete 5 C2B Pull-ups b/w sets

B. ‘Annie’

50-40-30-20-10 reps for time of:

Double Unders
Sit Ups

*12 Min Cut Off

Compare to 23 Dec 2013.

26 May / 2014

Tuesday 27th May

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A. Push Press

3 – 3 – 3 – 3 – 3

work on your shoulder and front-rack mobility between sets.

B. “Mind Eraser”

AMRAP in 15 mins of:

7 x Power Cleans (60/42.5kg)
7 x Burpees
200m Run

25 May / 2014

Monday 26th May

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A. High-Hang Snatch

3 – 3 – 3 – 3 (around 60-70% of 1RM Snatch)

B. AMRAP in 12 Mins of:

9 x Thrusters (42.5/30kg)
9 x Pull-Ups
9 x KB Russian Swings (32/24kg)
9 x Push-Ups

or C. AWOD – For Time:

64 x Pull ups
8 x OH Squats (60/45kg)

23 May / 2014

Saturday 24th May

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Team WOD – ‘Mass Destruction’

In teams of 3, complete 5 rds each of:

10 x Deadlift (100/70kg)
15 x Over-Bar Burpees
20 x Alternating Dumbbell Snatch (AHAP)
20m Walking Lunge with 2 x KB in front rack (16/12kg each)

3R5A1426 rw copy


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