• 22 Oct 16

    Partner WOD
    Hill run
    100 burpees
    60 t2b
    Hill run
    100 push-ups
    60 KB swings (OH)
    200m bear crawl/100m handstand walk

  • 21 Oct 16

    Deadlift
    (5-10kgs more then last week)
    20x1, 10x2
    WOD
    For time:
    69 wall balls
    55 box jumps
    30 power snatches 50/30 
    Finisher: 3x 1:00 prone hold

  • 20 Oct 16

    Squat clean + front squat
    Build to 1RM
    Drop to 80% and 
    perform 2x3 (TNG) power cleans
    Build to 2RM
    BENCHMARK
    "Annie"

    50-40-30-20-10
    d'u
    Sit-ups

  • 19 Oct 16

    Behind the neck Split jerks
    2-2-2-2-2-2
    WOD
    "Yay Burpees"
    21-17-15-12-10
    1 arm Kb snatch 32/16
    Burpee over Kb

  • 15 Oct 16

    "INCEPTION KAREN"
    150 WALL BALLS  FOR TIME
    Penalty for breaking the wallballs, between:
    0-50 reps (400m run)
    50-100 reps (20 t2b 20 kb snatches)
    100-150 reps (10 burpees 10 sit-ups)

  • 14 Oct 16

    Front squats @ 75% 5x3
    BENCHMARK
    "Fran"

    21-15-9
    Thrusters 40/25
    Pull-ups

  • 13 Oct 16

    Deadlift 60% of 1rm
    (10% from last week)
    20x1
    10x2
    10min AMRAP
    15 SDLHP
    10 push ups
    5 power cleans 60/35
    immediately following
    In 5 minutes
    Find a 2rm s2oh

  • 12 Oct 16

    AMRAP 10
    30 double unders
    30 walking lunges with kb
    32/16
    30 pullups
    rest 3 minutes
    AMRAP 10
    10 t2b
    20 kb swings 32/16
    30 goblet squats
    Finisher
    70 plate sit ups
    5kg/10kg

  • 11 Oct 16

    3 x 400m run
    (running every 2:30)
    Boys stay under 1:20
    Girls stay under 1:40
    WOD
    *5 Minute Window*
    40 cal airdyne
    40 burpees
    m/e front squats 50/35
    rest 2 mins
    *4 minute window*
    30 cal Airdyne
    30 burpees
    m/e power cleans
    rest 2 minutes
    *3 minute window*
    20 cal airdyne
    20 burpees
    m/e squat cleans

  • 10 Oct 16

    Snatch technique
    Snatch Deadlift
    5x3
    Snatch balance
    5X3
    WOD (For time)
    15-10-5
    pull-ups
    dips
    box jumps
    then, 50 thrusters 40/25

  • 8 Oct 16

    "Habanero"
    20min EMOM
    (1 minute on 1 minute rest)
    6 Hang Power cleans 60/35
    4 Front squats
    2 s2oh
    M/E burpees

  • 7 Oct 16

    Front squats @75% 5x3
    20min AMRAP (partner wod)
    200 d'us
    40 oh squats 50/30
    30 box jumps
    20 db balls over shoulder

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