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In Memory of Senior Constable Brett Forte

WOD – Wednesday 26 July 2017

Part A) Overhead Complex x 5

1 Strict Press

3 Push Press

5 Push Jerk

Part B) 4 x 500m row. 1:1 work/rest

WOD – Tuesday 25 July 2017

Part A) Work to heavy single Clean & Jerk (practice row but in)

Part B) 5 Rounds for time:

30 Wall balls

20 Kettlebell Swings

10 Burpee Box Jump Overs

WOD – Monday 24 July 2017

12 week program. Week 4

EMOM for 30 minutes

1st Minute 2 x Deficit Deadlifts (slight weight increase from last week)

2nd Minute 3 HSPU (done as hard as you can)

3rd Minute 3 Strict weighted pull-ups

Repeat for 10 rounds

WOD – Sunday 23 July 2017

8am & 3pm Skills/Strength/Optional WOD

4pm warm up run to Heritage oval followed by 8 x 400m sprints- 90 seconds rest in between. Cool down run down hill to box.

WOD – Saturday 22 July 2017

7am & 4pm

Hero WOD ‘White’

5 rounds:
15 ft rope climb, 3 ascents,
10 toes-to-bar,
21 walking lunges with 20.4/13.6kg plate overhead,
400 meter run

*Scale rope climbs and o/h weight as needed.

WOD – Friday 21 July 2017

Part A) 5 x 5 Back Squat

Part B) AMRAP Chipper

50 Wall balls

40 Push ups

30 Jumping Lunges

20 Dumbell Snatches

10 Pull-ups

Run/Row 800m

WOD – Thursday 20 July 2017

Part A) 10 Minute EMOM Squat Clean and Split Jerk@ 85% of 1RM.

Part B) 3 x 4 Minute Short Tabata blocks alternating excercises:

Double Unders

KBS 24/16

*record reps for each work set on whiteboard.

WOD – Wednesday 19 July 2017

Part A) 5 x 4 Push Jerk

Part B) Benchmark WOD “Nancy”

5 Rounds for time:

Run 400m

15 Overhead Squats 43/29

WOD – Tuesday 18 April 2017

Part A) 10 Minute EMOM

Hang Squat Snatch@ 85% of 1Rm

Part B) Benchmark WOD ‘Fran’

21-15-9

Thrusters 43/29

Pull-Ups

WOD – Monday 17 July 2017

12 week program. Week 3

EMOM for 30 minutes

1st Minute 3 x Deficit Deadlifts (slight weight increase from last week)

2nd Minute 3 HSPU (done as hard as you can)

3rd Minute 3 Strict weighted pull-ups

Repeat for 10 rounds