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