Monthly Archives: January 2015

WOD 160115

wodstk5

Warm up

4x

5 hindu push ups

10 banded good mornings

1 minute plank hold

1 minute superman hold

Grid Races

Race 1 – Individual

2 minute cap

7 burpees

15 thrusters 20/15

7 lateral burpees (over hurdle)

15 wall balls 9/6

Winner gets 2 points for their team, if an individual makes it within the time cap they score 1 point for their team.

Race 2 – Teams

12 minute cap

30 One arm kettlebell thusters each KB 8/12/16

30 Box jump overs each box – all 3 24”

30 one arm DB Snatch each DB 10/20/30

30 Reverse burpees each weight 5/10/15

Winning team gets 2 points, if a team completes the race within the time cap they score 1 point for their team.

Race 3 – Teams

12 minute cap

Run 1600m indian file carrying rope

Winning team gets 2 points, if a team completes the race within the time cap they score 1 point for their team.

 

WOD 150115

1cfpbfr3

Warm up

Run 400m, then

3x

10 scapular push ups

10 broad jumps (aim for 2 squares)

10 plank push ups

30 double unders

WOD

EMOM for 40 minutes

1. 3 Clean and Jerks (add weight every round)

2. 10 Burpee box jumps

3. 15 Calorie row

4. 10 Handstand push ups

WOD 130115

Warm up

3x

20 Scissor jumps (10 each side)

15 Scapular pull ups

10 Step ups 20″

5 Inchworms

WOD

A: 5 x 2 Push press + max box jump (15 minutes)

Use the same weight for each set. Work up to your max box jump between sets

B: 10 minute AMRAP of

15 box jumps 20”
12 Push press 40/25
9 Toes to bar

Rest 5 mins

C: For time

Run blocks B+C

WOD 120115

burly1

Warm up

4x

30 Double unders

10 Hollow rocks

10 Good mornings (broomstick)

10 Hanging leg raises

WOD

A: 5 x 2 Deadlift + Banded push ups (20 minutes)

Use the same “working” weight for the deadlift (80-90% 1RM) for each set and between sets perform 10 banded push ups

B: Every 3 minutes for 18 minutes

1. 500m Row

2. 20 Wall balls 9/6 + 40 Double unders

3. 600m Run

Done circuit style

WOD 090115

Warm up

3x

1 loop

10m inchworm

10m lunge

10m backward bear crawl

Grid Races

Race 1: Pairs

50 Skips

10 push ups

15 sit ups

20 shoulder touches

Race 2: Teams

30 Burpee box jumps each box 20/24/30

20 Clean and jerks each barbell 25/45/70

15 Snatches each barbell 25/45/70

Race 3: Teams

1 loop each

20 strict pull ups

20 chest to bar pull ups

20 bar muscle ups (bar or ring)

1 loop each

20 tyre flips

1 loop each

20 rope climbs

1 loop each

 

WOD 080115

Warm up

3x

15 calorie row

10 good mornings (broomstick)

10 one arm lunge presses, 5 each side (light dumbell)

10 v-ups

WOD

A: Complex 1-1-1-1-1-1

Deadlift

Hang clean

Push press

Split jerk

B: 4 rounds for time

600m run

5 Turkish get ups (each side) 24/16

7 Knees to elbows

5 Wall walks

7 Toes to bar