Categories
WOD

Lunge & OPEN 11.2

Front Rack Lunges 10-10-10-10 (5 each leg)

Ascending weight.

Bench Press or Weighted Push ups (plate on back) 10-10-10-10

15 minute amrap:

9 Deadlifts 70/45k
12 Push ups
15 Box Jumps 24/20

Finisher: Plank competition, last person standing.

Categories
WOD

Clean & Jerk max day

Clean & Jerk

30 minutes to find your max. Squat or Power variations are allowed.

Angie

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Scaled Version:

10 rounds:

10 Ring Rows
10 Box Push ups
10 Sit ups
10 Squats

Finisher: Stretch those hip flexors, you just done 100 squats.

Categories
WOD

Main page is king

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

 

‘Gwen’

15-12-9 rep rounds of:

Clean & Jerk

All reps must be touch and go. All reps must be done with the same weight, so pick a challenging weight and go for it. Rest as needed between the 15/12/9 rep sets.

 

Finisher: Work on a personal goal/goat, use the coach to help you.

Categories
WOD

Overhead and Open

Shoulder Press

3-3-3-3-3

Push Press

5-5-5

Inbetween sets hit some strict pull ups with 3 second pause top and bottom.
Or if you don’t have pull ups make a ring row variation challenging. Feet on plate or box etc.

2013 Open WOD:

7 minute amrap:

3, 6, 9, 12, 15, 18…. reps of:

Clean & Jerk 60/40k
Toes to bar

Move up the ladder as far as possible in 7 minutes.

Any scales or subs will be sorted by the coach as necessary 😉

Categories
WOD

Overhead and Grace

Push press 3-3-3-3-3
Split jerk 1-1-1-1-1
or
Shoulder press 5-5-5-5-5

Metcon: “Grace”
30 clean and jerks 60/42.5kg
or
50 KB swings

If you can clean and jerk… you clean and jerk

Finisher: 100 tommies 5k plate

Categories
WOD

Barbara RX and Oly

Clean and Jerk 3-3-2-2-1-1
or
Front squat and push press

Metcon: “Barbara”

5 rounds for time:
20 pull-ups or ring rows
30 push ups or box push ups
40 sit ups
50 air squats

Rest 3 mins between rounds

Categories
WOD

Deadlift, Double Unders and an antique Games WOD

Deadlift 10-10-10-10-10
superset with
KB Row 10 each arm

Skill practice: Double unders

Metcon: 2008 Games WOD

5 rounds for time:
5 deadlifts 125/85kg
10 burpees

Categories
WOD

Widowmaker & Nicole

Back Squat 5-5-5-20

“Nicole”

20 min AMRAP:
Run 1 lap
Max pull ups/ring rows

Coming off the bar/rings marks the end of the set… so run again!

Score is total pull ups

Categories
WOD

Front Squats & 11.4

Strength: Front squats 10-8-6-4-2 ascending weight

Metcon: OPEN WOD 11.4

10min amrap:
60 bar facing burpees
30 overhead squats 55/40kg or front squat
10 muscle ups or 20 pull-ups / 30 ring rows

Finisher:  Handstand practice

Categories
WOD

Power cleans & 11.5

Strength: Power cleans 3-3-2-2-1-1
or
Power clean workshop

Metcon: OPEN WOD 11.5

20 min AMRAP:
5 power cleans 65/45kg or russian swings 24/16kg
10 toes to bar or sit-ups
15 wall balls

Finisher: Max unbroken Wall Balls