Monthly Archives: November 2015

WOD 011215

Warm up

4x

50 skips
10 box jumps 20″
10 hamstring floss reps each leg
10 scapular pull ups

WOD

Every 4 minutes for 48 minutes

1. Row 150m + max burpees
2. 50 double unders + max box jump overs 24/20 (no rebounding)
3. 100m shuttle run + max kettlebell swings 24/16

Perform 1 minute of work at each station with 3 minutes rest between rounds. You will remain at each station for 4 rounds before moving to the next. Record total reps for each station.

WOD 301115

A: Every 2 minutes for 30 minutes

0-10: 2 snatch grip push presses (behind neck) + 1 snatch balance + 1 OHS
10-20: 1 high hang squat snatch + 1 hang squat snatch (at the knees) + 1 hang squat snatch (just below knees)
20-30: 1 squat snatch

B: For total reps

1 minute of OHS 43/30
1 minute of push ups
2 minutes of OHS 43/30
2 minutes of push ups
3 minutes of OHS 43/30
3 minutes of push ups
cfpb1

WOD 271115

Warm up

Athlete’s choice

3 Partner WOD

8 minute AMRAPs

A.

5 Tyre Flips
10 Sledge hammer (total with tyre)
Rope (around the tree) 10 alternating flicks, 5 doubles
(Break it up anyway you like)

B.

Sled pull X 4
Handstand push ups(total)
GHD sit ups(total)

C.

Loop
15 Kettlebell swings 24/16
20 Air squats
(Total for everything)

D.

Air dyne (for distance)
1 Rope climb
Double unders (total)

WOD 231115

thePBT2

Warm up

4x

1 loop
15 banded good mornings
10 hanging hip touches
20 shoulder touches (wall facing)

WOD

A. Turkish get ups 5-4-3-2-1-1 (12 mins)

B. 7min AMRAP

3 Wall walks
5 Deadlifts 120/80
7 Box jumps 24/20″

2min rest

C. 7 minutes for total distance

Row

with 1 rope climb EMOM

2min rest

D. 3X 600mt runs(1min rest between each one) total time

WOD 201115

Warm up

3x

3 shrugs
3 high pulls
3 muscle snatches
3 overhead squats
3 hang squat snatches
3 squat snatches

Partner WOD

With a running clock perform for total reps

1 minute of synchronized burpees
1 minute of snatches 60/40*
1 minute of toes to bar*
2 minutes of synchronized burpees
2 minutes of overhead squats 60/40*
2 minutes of pull ups*
3 minutes of synchronized burpees
3 minutes of thrusters 60/40*
3 minutes of muscle ups*

5 minutes rest, then

3 minutes of synchronized burpees
3 minutes of thrusters 60/40*
3 minutes of muscle ups*
2 minutes of synchronized burpees
2 minutes of overhead squats 60/40*
2 minutes of pull ups*
1 minute of synchronized burpees
1 minute of snatches 60/40*
1 minute of toes to bar*

*1 person works at a time

WOD 191115

Warm up

4x

10 calorie Airdyne
5 inchworms
15 calorie row
5 strict pull ups

WOD

For time

Start: 400m run, then

4 rounds of

21 push ups
50m farmers carry 48/32
15 ring dips
50m front rack carry 48/32
9 handstand push ups
50m overhead walk 48/32

Finish: 400m run

WOD 171115

Warm up

4x

1 loop
10 scapular push ups
10m monster walk
10 broad jumps

WOD

Alternate every 3 minutes for 48 minutes (4 rounds)

1. Max box jumps in 30 seconds 24/20 (step down, no rebounding)
2. 200m row (sprint)
3. Max burpees 30 seconds
4. 100m shuttle run (2 x 25m out and back)

WOD 161115

Warm up

5-10 minutes of mobility (shoulder, front rack, hips, squat)

then,

3x

3 shrugs
3 high pulls
3 power cleans
3 front squats
3 push presses

WOD

A: Every 2 minutes for 24 minutes

0-8: 2 front squats + 1 push press
3 second pause at the bottom of each squat
8-16: 1 hang squat clean + 1 cluster + 1 push jerk
Drop the bar between reps, reset and lift
16-24: 1 clean and jerk

all lifts from the floor

B: For time

21-15-9

Hang squat clean 60/40
Shoulder to overhead 60/40