WOD

Strict Press – 10 minutes to find 1RM Push Press – 15 minutes to find 3RM Push Jerk – 15 minutes to find 5RM

“Hildy” 1.6km run (or 100 calories on the rower) 75 thrusters 20/15 50 pull-ups 75 wall-ball shots 10/6 1km run * Stagger start on the rowers if needed. * DO NOT DROP an empty bar. Thank you 🙂

40 minutes – every 2 minutes alternating sets. Back Squat 10 x 5/4/3 Ring Dips 10 x 5/4/3 or muscle-ups * We are in week 11 of 12. * Still have 2 weeks to go including this one. * Longer rests for these last 2 weeks. * In week 13 we will redo week 1…

6AM – JOIN IN 7AM – NORMAL 3PM – JOIN IN 4PM – NORMAL 30 minutes: 5 minutes max reps wall ball 5 minutes max reps pull-ups 5 minutes max reps burpees 5 minutes max reps double unders 5 minutes max reps lunge steps 5 minutes max reps running * When clock gets to 25…

REMINDER: 2PM JOIN IN SESSION TODAY * JOIN IN SESSIONS ARE 2PM EVERY MON WED FRI INCASE I FORGET TO ADD IT TO THE DAILY POST. 40 minute AMRAP Run 400m 1 Sequence Run 400m 2 Sequence etc 1 Sequence = 1 Front Squat 1 Thruster 1 Push Press Men RX = 40 Women RX…

15 minutes Overhead Squat Practice * Even if light, use behind-neck-split-jerk for setup. 10 minutes Dumbbell Overhead Squat practice. From the mainsite yesterday: 200 Double Unders 100 Dumbbell Squat Snatch (alternating 50 each arm) 200 Double Unders * You are meant to use 35kg dumbbell 😉 but we aren’t Froning, so if you use 5kg…

14 minute warmup: 1 minute burpees 1 minute single skips running 6 minutes to set up for WOD: “TK” 20 minute AMRAP 8 Strict Pullups (use bands if needed) 8 Box Jumps 30″/24″ (choose something challenging but not axable) 12 Kettlebell Swings 32/24

40 minutes: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Plate Pushups – 1 ground + 1 plate = 1 rep Pistols – 1 left + 1 right = 1 pistol Deadlift –

30 minutes – every 90 seconds alternating sets. Back Squat 10 x 5/4/3 Ring Dips 10 x 5/4/3 or muscle-ups * We are in week 10 of 12 * Still have 3 weeks to go including this one

7AM – NORMAL SESSION 8AM – JOIN IN SESSION 4PM – NORMAL SESSION 5PM – JOIN IN SESSION This was my first WOD at a competition in August 2009. 100 Push Press 40/30 * every time you put the bar down you have to perform 15 Kettlebell swings 32/24. Runners: * instead of kb swings…