A) in teams row 2k
B) deadlift 4x3
C) Conditioning
in pairs max rep Thrusters
20140109 Thursday
A) 4 min AMRAP 30 DU, 2 Handstand Kick Up
B) Gymnastics - Ball Ups & Skin the Cat
C) Conditioning
8 Minutes to ascend the following ladder
2 Thruster 40/20
8 T2B
4 Thrusters
8 T2B
6 Thrusters
8 T2B ….
20140107 Tuesday
A) Snatch Drill Relays
B) 15 mins to find max double hang snatch for the day
C) Conditioning
6 min TC
40 OH Lunges 50/40/30
OMEM (including the start)
1 round of 5 pull ups, 10 press Ups, 15 sit ups
20140103 Friday
Tom B
A) Run 450m then 20 wall balls 10 Sit Ups Run 200m
B) Back Squat 6@75% 4@80% 2@85% 2@90%
C) Conditioning
5 Rounds
15 KB Swing
10 Box Jumps
20140102 Thursday
Birthday Girl
A) Snatch drill warm ups
B) 15 mins to find max for the day Hang Snatch x2 , then back of and hit 3 x 2 at about 80% of the max
C) Conditioning
Dalby’s birthday WoD
12 min amrap
2 power cleans 2 front squats2 stoh2 back squats2 stoh19 toes to bar
32 double unders
All barwork at 60/50/45 M/MM/F
20131230 Monday
A) 4 Min TC
90 DU then AMRAP 1 Wall Climb 5 T2B
B) Push Press
work up to 75% then 5x5
C) Conditioning
3 Rounds
20 KB Swing 24/16
5 Burpees
10 KB Hi- pulls R 24/16
5 Burpees
10 KB Hi- pulls L 24/16
20131227 Friday
A) relay warm up
B) Deandlift 5,5,3,3,3
C) Conditioning
3x4 min AMRAP
8 wall balls 8 box jumps 8 OH lunges 8 sit ups
D) Finisher
Prowler Relay
20131223 Monday
A) 6 min TC Run 400
10 Burpees
Run 200m
20 Burpees
Run 100m
10 Burpees
b) Front Squats
N 5,5,5,3,3,3
I 4@80% 4@85% 2x2@90%
C) Conditioning
4 rounds
7 KB Swing Russian 14 Chest to Bar Pull-ups
20131220 Friday
A) Midline Work
B) Deadlift
5,5,5,5 ( do not exceed 80%) Bob that means you too!
C) WoD
12 minute AMRAP
90 DU
15 PC @ 60/45
10 Bar Hop Burpees
20131219 Thursday
A) Shoulder & Snatch Balance Drills
B)15 mins to find max tripple hang snatch for the day -
C) WoD
21-15 -9
Box Jump
KB Swing
Sit Up
20131218 Wednesday
A) 3 min Time Cap 90 Double unders then AMRAP KB C&P
B) Strict Press
I= 3@63% 3@70% 3@77% 1@85% 1@93% 1@101+%
N=3,3,3,3,3
C) WoD
10 Minute Burpindy
5 Pull Ups
10 Burpees
15 Squats
20131217 Tuesday
A) 3 rounds
20 skaters
10 Down n ups
B) Back Squats
6@87% 4@80% 2@85% 2@90%
C) WoD
Nancy
Five rounds for time of:
400 meter run
15 Overhead squat
20131216 Monday
Mobilisation clinic
Festive Filthy 50
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 24 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 9kg
50 Burpees
50 Double unders
In the remainder of the time work on a skill you never thought you could
20131213 Friday
A) In Pairs 4x200 sprints each (1 working 1 resting)
B) Goat work
C) WoD
21-15-9
Box Jump
Wall Balls
20131212 Thursday
A)
Accumulate
90 seconds Plank
60 Seconds L sit Bar or KB
30 Seconds Handstand
B) KB skills
C) WoD
Helen
D) Stretch
20131211 Wednesday
A) 4 min TC
Run 450 m then ladder
WB
Burpee
2-4-6-8-10 ...
B)
N - snatch tekkers
I - 15 mins Work up to about 80% then
5 x 3 of the following complex 1 Snatch Pull (deck) , 1 Hang Snatch, 1 Snatch (deck)
C) WoD
Annie
50-40-30-20-10
Double Unders
Sit Ups
D) Stretch
20131210 Tuesday
A) 4 min AMRAP - Run 200m AMRAP 2 Wall Climbs
B) Strict Press
5@55% 5@63% 5@70% 3@77% 3@85% 3@93%
C) WoD
3x3 minute AMRAPS (rest 90 seconds between each AMRAP - Continue where you left off)
5 Deadlifts 60/50/40
5 Squat Cleans 60/50/40
10 T2B
20131209 Monday
A) In Pairs 3 rounds Junk Yard Dog each
B) Front Squats
N 5,5,5,3,3,3
I 5@70% 4@80% 4@85% 2@90%
C) WoD
8 Mins Time Cap
90 DU
then 3 Rounds
8 Hang Power Snatch
8 OH Squats
8 Burpee Bar Hop
For the remainder of the time AMRAP Cindy
D) Stretch
20131206 Friday
A)
n - snatch tekkers
I - 15 mins to find 3x snatch from the hang
B) WoD
5 rounds
20 KB swing
10 Press ups
Run 100m
C) finisher
Prowler shuttles
20131205 Thursday
A) 4 mins TC 40 DU Then AMRAP 8 pistols 1 wall climb
B) 15 mins to find max Strict Press for the day
C) WoD
8 min AMRAP
8 BW deadlift
16 box jumps
8 T2B