Saturday 8 October 2016
Mobility 15 Mins WOD- Partner 40 Min AMRAP Buy in: 2000m Run (Swap every 200m) 8 Push Ups 10 Burpee Jumping Pull Ups 12 Wall Balls 20/14lbs 14 KB Swings 24/16kg 16 Box Jumps 20/24′ *Swap each exercise
Mobility 15 Mins WOD- Partner 40 Min AMRAP Buy in: 2000m Run (Swap every 200m) 8 Push Ups 10 Burpee Jumping Pull Ups 12 Wall Balls 20/14lbs 14 KB Swings 24/16kg 16 Box Jumps 20/24′ *Swap each exercise
WOD 10rft (CAP 32min) 200m Sprint 8 Burpee Box Jumps 24/20′ 14 KB Swings 32/24kg *Rest 1 minute between rounds ROMWOD *************************************************** PEAK 3 Rounds (rest 2min between rounds) 25/20 Calorie Row 10 Power Cleans 85/60kg Rest a total of 5min after last round 3 Rounds (rest 2min between rounds) 200m SPRINT 10 Power Snatch…
Strength Back Squat 5RM (20min) WOD 10min AMRAP 100 Double Unders 50 OH Lunge 30/20kg 30 Toes to Bar ************************************************************* PEAK Strong man work 4 Rounds not for time 8 Heavy Deadlifts 50m Heavy Barbell Carry(Backsquat Position) 50m Heavy Farmers Carry 50m Heavy Sled Push
Strength Squat Clean Thruster 3RM (15min) Touch and Go WOD 5rft (CAP 12min) 15 Hang Muscle Cleans 42.5/30 15 Push Ups ******************************************************** PEAK Find 1RM Deadlift Then 14min EMOM 1: 18 Cal Bike or Row 2: 15 Burpees
WOD 40-30-20-10 (CAP 20min) DB Snatch 16/24kg (R+L=2) Cal Row Sit Ups Gymnastics 5min AMRAP 5 Unbroken HSPU Kipping Score 1 rep for every set of 5 Unbroken HPSU. If you come off the wall before 5 is complete you don’t get the rep so rest and retry. *Scale HSPU to adding abmats or Pike…
Strength Deadlift 4RM (20min) Touch and Go reps WOD 12min AMRAP 9 C2B Pull Ups 18 Wall Balls 20/14lbs 15 C2B Pull Ups 30 Wall Balls 20/14lbs 21 C2B Pull Ups 42 Wall Balls 20/14lbs 27 C2B Pull Ups 54 Wall Balls 20/14lbs etc. *Every 90 second do 7 Deadlifts 80/120kg starting at 1:30 ************************************…
Mobility 15 Mins WOD- For time 60-50-40-30-20-10 KB Sumo Deadlift High Pull 24/16kg Wall Balls 20/14lbs Sit Ups * 1 Work/ 1 Rest * Swap every 10 reps then 7 Rounds 200m Sprint 15 KB Goblet Squats 24/16kg * Do run and Goblets Squats in sync with your partner. No resting.
Strength Back Squat (Deload) 3×3@50% 2×2@60% Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00 WOD 12min AMRAP 12 Toes to Bar 9 Hang Squat Cleans 42.5/30kg 6 Bar Facing Burpees
WOD 25min AMRAP 5 Plate Burpee Box Step Overs 25/15kg, 20/16′ 10 KB Snatch (Heavy) (R+L= 2) 15 Wall Balls 20/14lbs Midline 5 Rounds 30s GHD MB Sit Ups 20/14lbs 30s Rest
Strength Back Squat 3×3 @ 85% then 1×3 @ 87.5%-90% Sets on Clock 0:00,2:30,5:00,8:00(87.5%-90%) WOD- TEST For time (CAP 12min) 2K Row