LIFESTLYE//STRENGTH//COMMUNITY

WOD

Monday 17th Feb WOD

"Barbell cycling Every 3 mins for 18 mins (build weight) 2 set Bear Complex + 10 Burpees over the Bar " WOD "3 mins max Cal Airdyne 3 mins rest 2 mins max Russian KB Swing 2 mins rest 1 min max DBall Over Shoulder (for Power Output)"

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Fri 14th Feb WOD + Skills

"In pairs 1) AMRAP 12 mins 10 Sync DB S2OH each arm 20 HR Press Ups 10 Sync DB Hang Power Clean each arm 20 Pull Ups Rest 5 mins 2) AMRAP 12 mins Round for Round 9 Box Jumps 6 Cal Row or Ski 3 Wall Climbs Rest 3 mins 3) AMRAP 6 mins Alt Movements 10 DB Cleans (2 DBs)...

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Thurs 13th Feb WOD +BB

5-3-3-1-1-1 Tempo Back Squat (3:2:X:0) WOD "Run 800m 50 Lunges 50 Squats Run 400m 50 Jumping Lunges 50 Jumping Squats Run 200m" BB "Snatch 4x2 @80%+ Snatch Pull 5x1 above 1RM- pause @liftoff 2s "

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Wed 12th Feb WOD

Death by strict Pull Ups WOD "Open 17.1 10 DB Snatch 15 BBJ Overs 20 DB Snatch 15 BBJ Overs 30 DB Snatch 15 BBJ Overs 40 DB Snatch 15 BBJ Overs 50 DB Snatch 15 BBJ Overs (20 min cap) Compare to 12/8/2019"

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Tues 11th Feb WOD + BB

"Every 90s x6 Split Jerk- build to a heavy single " WOD "For Time 75 DUs 50 Squats (45/35) 25 Sit ups 75 DUs 25 Down Ups 50 Push Press 75 DUs compare to 18/10/2019" BB "Every 90s Clean + Front Squat + Jerk x4 sets- build to a heavy but not max Est a max Clean and Jerk...

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Mon 10th Feb WOD

"Every 2 mins for 10 mins Build to a moderate weight Hang Snatch Double Then for increasing loads (unbroken set) 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks) 4-7 Ring Dips 1 Round of DT 4-7 Ring Dips 1 Round of DT 4-7 Ring Dips 1 Round of DT 4-7...

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Mon 3rd Feb WOD

Handstand/walk Practice WOD "As a pair complete 100m Handstand Walk/Bear Crawl 80 DB Deadlifts 40 DB Thrusters 2 min Rest 2R 100 DUs 40 Sync DB Snatch 40m Handstand Walk/Bear Crawl "

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Sat 1st Feb BB & WOD

"Every 2 mins x5R Clean + Jerk Doubles @70%+ Paused Back Squat (4s) 3-2-2-1-1-1 all RPE 9 AMRAP 8 Back Squats (fast up) 8 DB Press in Split 12 Banded Face Pulls " Strength Thruster 5-3-1 x2 waves WOD "In pairs Offset DB/KB Lunge x80m 2R TTB x40 DB/KB Alt Thruster x20...

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Fri 31st Jan WOD & Skills

Practice skills in the WOD WOD "On a 30 minute timer Teams of up to 4* Check in: 800m Run then AMRAP remaining time 25 Rope Climbs 35 Burpee Box Jump Overs 25 D Ball Over Shoulder *1 or 2 athletes (depending on team of 3 or 4) Machine Cals Record AMRAP and Cals "...

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