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Wednesday 31st December 2014

12/31/2014

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WOD: "2014"
20 Dead-Lifts > 10 Cleans > 4 Push-Press > 100 DUs
20 HSPU > 10 strict Pull-ups > 4 ATW > 50mtr Sled-Pull
20 Dead-Lifts > 10 Cleans > 4 Push-Press > 100 DUs
20 HSPU > 10 strict Pull-ups > 4 ATW > 50mtr Sled-Push

rx=60/40kg

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Tuesday 30th December 2014

12/30/2014

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Warm-up: 20 Squats > 5 Box-J Burpees > False-grip hang & swing > 5 Box-J Burpees > 5 Ring-dips to max range witrh 5sec hold at bottom
TECH: strict & kipping progressions for muscle-ups
WOD: 15min AMRAP:
10 Box-Jump Burpees > 2 Muscle-ups
10 Box-Jump Burpees > 4 Muscle-ups
10 Box-Jump Burpees > 6 Muscle-ups
10 Box-Jump Burpees > 8 Muscle-ups
10 Box-Jump Burpees > 10 Muscle-ups
10 Box-Jump Burpees > 12 Muscle-ups
10 Box-Jump Burpees > 14 Muscle-ups ...etc

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Monday 29th December 2014

12/29/2014

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STRENGTH: Snatch Ladder

WOD: "RANDY"
75 BB Snatch for time

rx= 25/35kg

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Sunday 28th December 2014

12/28/2014

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Warm-up: outdoor agility drills
TECH: TGU
WOD #1: for time:
50 Turkish Get-Ups

rx=16/24
WOD #2: in pairs
-alternating complete
AMRAP in 12min of:
10 BB Squat-cleans
> 10 HR Push-ups
> 10 Burpees
 
rx=40/60kg

WOD #3: random POOL-WOD

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Saturday 27th December 2014

12/27/2014

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Warm-up: mob' Shoulders > 1min Squat-hold > couch-stretch
> 1min Air-Squats > stretch glutes+hammies
> 1min jump-squats


SKILL: HS holding/walking

WOD: (nasty) "Nancy"
5 RFT of: 400mtr Run > 15 OHS
(30/45k)


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Friday 26th December 2014

12/26/2014

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STRENGTH
Dead-lift: build 1RM


WOD: "Mary"
20min AMRAP of:
5 HSPU > 10 Pistols > 15 Pull-ups

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Thursday 25th December 2014

12/25/2014

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CHRISTMAS DAY
...time to eat, drink & be merry :)
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Wednesday 24th 1december 2014

12/24/2014

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WOD: Christmas Eve Chipper
24 Burpees
24 Snatch @ 1/2 body-wgt
24 OH Lunge @ 1/2 body-wgt
400mtr Run
24mtr Rope climb
(5 ascents)
24 Shoulder-OH @ 2/3 body-wgt
24 TTB
24 Box-jump
24 Ring Row
24 Bench-press @ 2/3 body-wgt
200mtr Sled-push (30/50k)
For time


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Tuesday 23rd December 2014

12/23/2014

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Warm-up: 15 MB Cleans > 5 strict Ring Dips
> 12 MB Cleans > 4 strict Ring Dips
> 9 MB Cleans > 3 strict Ring Dips

Strength: Shoulder the Stone: 5-5-5-5-5
WOD: 21 > 15 > 9 for time, of:
SDHP (60/40k) > Ring Dip+ L-raise 

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Monday 22nd December 2014

12/22/2014

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Warm-up:
15mtr Inch-worm/Scorpion
15mtr Samson Stretch
75mtr BB Waiters Walk
Banded Couch stretch
1-arm Bar-hang: 20sec p/s


OHS Hold: 30sec > 1min

Strength: OHS: 4-4-3-3-3-3-3

WOD: "Karen"
150 Wall-Ball for time.
rx=20/14lb to 10/9ft

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  • Home
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    • OUR TEAM
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  • eight week SUMMER SHRED