WODS

Monday 13/02/17

Strength

Barbell step ups
4×5 each leg

WOD

21-15-9
SDLHP 30kg
pull ups
200m run

Accessory

1:1 3 x 10 hollow rocks with partner

Tuesday 14/02/17

Strength

Back squat
2×3 slow squats
Every 2mins
5@60,65%
4@70,75%
2×3@80%

WOD

15 minute AMRAP@25kg
20 shouder to overhead
10 push ups / push ups on bars
20 lunges
10 HSPUs
20 deadlifts

Wednesday 15/02/17

Strength

4 rounds
– 1 minute kipping HSPU prac
2 options
a) 5 box HSPUs +20 sec headstand hold
b) on wall with ab mat
– 30 DU
– 5 each side KB seated press

WOD

20 minute AMRAP
6 minuntes
12 wallballs
6 TTB
1 minute rest
6 minutes
12 burpees otb
6 front squats 25kg
1 minute rest
6 minutes
12 KB swings 20kg
6 push ups

Accessory

Plank 30 sec on / 30 sec off x 4

Thursday 16/02/17

Strength

EMOM 10 mins
Power cleans
5-3-2-2-1-1-2-2-3-5

WOD

4 rounds
8 HSPUs
12 ring rows
16 Thrusters 25kg
20 lateral jumps otb

Accessory

3 rounds
ring or box hold 30 sec (15sec top/15sec bottom)
L-sit 30 sec

Friday 17/02/17

Strength

Strict press
every 1.30mins
5@60,65%
4@70,75%
3@80%

WOD

15-minute AMRAP
6 ring dips
8 military sit ups
10 box jumps
vs
300m row

Accessory

5 x max effort double unders

Saturday 18/02/17

Partner WOD

3 rounds, in pairs 1:1
400m run
60 wallballs 6kg
60 burpees
60 lunges 25kg

Monday 20/02/17

Strength

Front squat
2×3 slow squats
every 2 minutes
5@60,65%
4@70,75%
3@80%

WOD

30-20-10
burpee box jumps
Double unders (skips 2=1)

Accessory

Leg raises 3 x 20

Tuesday 21/02/17

Strength

Bulgarian lunges
3×8 eac leg
super set
snatch grip lat pull up

WOD

6 minute AMRAP
10 S20 25kg
10 TTB
3 minute rest
6 minute AMRAP
10 SDLHP 25kg
10 pull ups

Wednesday 22/02/17

Strength

EMOM 10 mins
Power snatches
3-3-2-2-1-1-2-2-3-3

WOD

4 rounds every 4 minutes
30 sec thursters
30 sec rest
30 sec power cleans
400m run

Thursday 23/02/17

Strength

5 rounds
Handstand hold 30 sec
Max effort DU (1 min max)
3 big box jumps

WOD

3 minutes on/1 min off
a) 10 wall balls + 10 ring rows
b) Row
c) 20 lunge jumps + 10 military sit ups
d) 10 goblet squats 12kg + 20m shuttle run with 2 burpees

Friday 24/02/17

Strength

1 power clean + 1 split jerk
E2MOM 12 minutes – practice perfect split jerk technique

WOD

21-15-9
Deadlifts 70kg
HSPUs

0r

3 rounds
10 Deadlifts 45kg
10 HSPUs
400m run

Accessory

Accumulate 2 mins plank

Saturday 25/02/17

2017 OPEN WORKOUT 17.1

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About the Author

Elle has a passion for women's fitness and helping girls improve their self-image through fitness. Her vision is to create a CrossFit gym, which allows women to learn how to move, build their strength, learn to be healthy and gain respect for their bodies showing them how amazing they really are! Find out more

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