Weightlifting
SNATCH BALANCE
4 X 3 : 80%
– heavy across all sets
(35 mins)
(35 mins)
MetCon
AMRAP 14:00
– 8 KB Deadlift @ 24/16kg
– 16 Box Jumps @ 24/20″
– 400m Run
– 8 KB Deadlift @ 24/16kg
– 16 Box Jumps @ 24/20″
– 400m Run
(55 mins)
#01Feb2019 Cardio
MetCon
3 Rounds for Time:
– 30/21 Cal Bike
– 30 Handstand Push Ups
– 15/9 Cal Bike
– 15 Handstand Push Ups
*35/26, 20/14 Cals on AAB if no rowers available
*Hand Release Push Ups/HSPU on box/additional abmats ilo HSPU
#31Jan2019 WOD
Gymnastics
EMOM 8:00
– 2 Strict Muscle Ups
– 2 Strict Muscle Ups
(30 mins)
MetCon
5 Rounds:
– 8 Hang Squat Cleans @ 70/47.5kg
– 10 Push Jerks
– 16 TTB
– rest 1 minute between each rounds
– 8 Hang Squat Cleans @ 70/47.5kg
– 10 Push Jerks
– 16 TTB
– rest 1 minute between each rounds
(55 mins)
#31Jan2019 Cardio
MetCon
5 Rounds for Time:
– 400m Run
– 2 Rope Climbs
– 20m Double DB Lunge 22.5/15kg
*Double Rope Pulls ilo Rope Climbs
*Adjust DB weight as appropriate
#30Jan2019 WOD
Weightlifting
CLEAN
EOMOM 10:00
– 5 Squat Cleans
– build each round
– 5 Squat Cleans
– build each round
(35 mins)
MetCon
27-21-15-9:
– Calorie row
– Burpee Over Erg
(55 mins)
– Calorie row
– Burpee Over Erg
(55 mins)
#30Jan2019 Cardio
MetCon
Brandon Swan ‘Pizza Credits’
For Time:
– 25 Burpees
– 50 Double Unders
– 50 Push Ups
– 100 Double Unders
– 75 Squats
– 150 Double Unders
– 75 Squats
– 100 Double Unders
– 50 Push Ups
– 50 Double Unders
– 25 Burpees
*Double Single Skips ilo Double Unders
*35min Time Cap
#29Jan2019 WOD
Gymnastics
EMOM 8:00
– 20 seconds MAX AAB/Row/Erg + 10 C2B Pull Ups
– 20 seconds MAX AAB/Row/Erg + 10 C2B Pull Ups
(30 mins)
MetCon
5 Rounds: (cap 20:00)
– 10 Strict Pull Ups
– 15 deadlifts @ 102/70kg
– 50 Double Unders
(55 mins)
– 10 Strict Pull Ups
– 15 deadlifts @ 102/70kg
– 50 Double Unders
(55 mins)
#29Jan2019 Cardio
MetCon
For Time:
25-20-15-10-5:
– Toes to Bar
– Wall Balls 20/14lb
– Alt DB Snatch 22.5/15kg
*Double Knee Raises ilo Toes to Bar
*Adjust WB and DB weights as appropriate
#28Jan2019 WOD
Weightlifting
POWER CLEAN
– Using a 12 minute clock…
– Build to 3RM TNG
– Build to 3RM TNG
(30 mins)
MetCon
WOOD
5 Rounds:
– Run 400m
– 10 Burpee Box Jumps @ 24/20″
– 10 SDLHP @ 43/29kg
– 10 Thrusters @ 43/29kg
– Rest 1 minute
– Run 400m
– 10 Burpee Box Jumps @ 24/20″
– 10 SDLHP @ 43/29kg
– 10 Thrusters @ 43/29kg
– Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
(55 mins)
(55 mins)
#28Jan2019 Cardio
MetCon
AMRAP 20:
– 30/21 Cal Row
– 25 Box Jump Overs 24/20″
– 20 Front Squats 61/43kg
*Adjust box height and BB weight as appropriate
*25/16 Cal AAB if no rowers available