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Sunday 30th November 2014

11/28/2014

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WOD 1: in teams of six
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WOD 2: Individual Chipper
1k Run
100mtr Farmers-walk
30 HSPU > 20 TTB
 30 ab-mat Sit-ups
20 TTB > 30 HSPU
100mtr Farmers-walk
1k Run

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Friday 28th November 2014

11/28/2014

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Warm-up: 20 Air Squats > 2 Wall-climbers to forward-roll
15 Front Squats > 2 Wall-climbers + 8 sh' taps
15 Power-Cleans > 10 HSPU > 15 Squat-Cleans

Strength: Strict Press: 5-4-3-2-2-2-2
WOD: "Elizabeth"  21-15-9 of: Cleans > Ring-Dips 
rx: 60/40kg

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Thursday 27th November 2014

11/27/2014

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Strength: DEADLIFT: 5-5-5-5-5


WOD: 9min AMRAP of:
1 Rope-climb > 20 Wall-Ball > 40 DUs

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Wednesday 26th November 2014

11/26/2014

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Warm-up:
2x: 20 PPSD
5mtrs Monkey-bar Pull-ups
20 GHD Sit-ups


WOD: 2RFR of:
2min Sled-push > 1min V-ups > 1minRest
2min BW Bench > 1min TTB > 1min Rest
2min Pull-ups > 1min Sit-ups > 1min Rest
rx=sled: 50/30k
      Bodyweight Bench
      10k weighted Pullups

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Tuesday 25th November 2014

11/25/2014

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WOD: complete for time:
1k Row > "ISABEL" (30 Snatch @ 40/60) > 2k Run

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Monday 24th November 2014

11/24/2014

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Warm-up: mobilize/Stretch Hips/Legs > tech-check air-Squats > 7min with partner 3box-jumps each min + set-up front rack/front Squat

WOD: build 2RM Front Squat (5-3-3-2-2-2-2-2-2-2)
then 5min AMRAP: 5 Box-jumps > 5 Burpees > 5 HR Push-ups
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                                                                                              check out Froggy Gracie :D
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Sunday 23rd November 2014

11/23/2014

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Friday 21st November 2014

11/21/2014

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Warm-up: 30 Wall-ball > banded Glute stretch
> 20 Wall-ball > banded high-Hammy stretch
> 20 Wall-ball > Couch stretch

WOD: "Two Girlz"
#1: "FRAN"-ish!  ..21-15-9 for time, of:
Front-Squat > Pull-ups   (rx: 50/40kg)
#2: "DIANE"   ..21-15-9 for time, of:
Dead-lift > HSPU   (rx=100/70kg)
...3 scores: Fran time + Diane time + End finishing time (remember to not the time you re-start on Diane)


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Thursday 20th November 2014

11/20/2014

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Warm-up: 2k Run > 30 Squats > 1 long Wall-creeper
WOD: RXIT Nation series "wow 3"
WOW 3.1 - 9min AMRAP

Rx: 4 Ring Muscle Up + Forward Rolls, 8 Shoulder > OH (80/50kg), 16 Weighted Pistols (24/16kg)
L1: 4 Jumping Ring Muscle Up + Forward Rolls, 8 Shoulder > OH (65/35kg), 16 Goblet Squats (24/16kg)
L2: 4 Ring Dips, 4 Forward Rolls (floor), 8 Shoulder to Overhead (50/30kg), 16 Goblet Squats (16/12kg)
L3: 4 Banded Ring Dips, 4 Forward Rolls (floor), 8 Shoulder > OH (40/25kg), 16 Goblet Squats (12/8kg)
Score=total reps completed

 1min Transition 
WOW 3.2 - 2min CUMULATIVE WEIGHT BACK SQUAT
 You have 2 minutes to achieve a maximum cumulative weight performing back squats. 
The same bar from WOW 3.1 is to be used for WOW 3.2. You can choose the weight
Score=cumulative weight total

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Wednesday 19th November 2014

11/19/2014

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WOD: "WHITE"
5 rounds: 15mtrs Rope-Climb > 10 TTB > 21plate OH Walking Lunges (20/15k) > 400mtr Run 
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    Linda Begg
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  • Home
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    • OUR TEAM
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  • KIDS & TEENS
  • eight week SUMMER SHRED