WOD
[A] “Hannah”
For time:
44 mtr handstand walk buy in then,
31 rounds of:
3 burpees
4 pistols
6 wall balls
Buy out 4 ring MU
[COMPETITION TRAINING]
[B] Spend time with your family and friends
*Please note 6:30AM session only on Saturday, February 29.
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WOD
[A] Shankle Complex
1-1-1-1-1-1-1
The Shankle Complex is 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Split Jerks
[COMPETITION TRAINING]
[B] Alternating EMOM 10 mins
Odd: 5 Strict Deficit HSPU, 4″ (2″)
Even: 10 Triple Unders
Scale as required
[C] Rest and Mobility
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WOD
[A] Complete as many rounds as possible in 20 mins of:-
10 Dumbbell Split Snatch, 20kg (15kg)
15 Pushups
20 Pull ups
[COMPETITION TRAINING]
[B] As far as possible in 5 mins:
Ski Erg
Complete 25 pulls, then rest for 15 sec, repeating the pattern until the time is up.
[C] Farmers Carry
5 x 15m
For max load.
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WOD
[A] Back Squat
5-3-3-2-2-2-1-1-1-1
[COMPETITION TRAINING]
[B] Weighted Pull-up
3-2-1-3-2-1
[C] 7 rounds for time:
300m Run
Rest 45 sec
*Please note 6:30AM session only on Saturday, February 29.
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WOD
[A] Ryan
Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump 1 ft above max standing reach.
[COMPETITION TRAINING]
[B] Deadlift
5-5-5
[C] For time:
Row 50 cals
Air Bike 30 Cals
Row 20 Cals
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WOD
[A] Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters, 42.5kg (30kg)
[COMPETITION TRAINING]
[B] EMOM 12
Hang Snatch x 1
[C] As far as possible in 7 min:
Handstand Walk
Every time you break, accumulate 30 sec of L-Sit before continuing.
Setup on the GHD with band over shoulders
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WOD
[A] RJ
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
[COMPETITION TRAINING]
[B] Semper Online Qualifier
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WOD
[A] Complete as many rounds as possible in 20 minutes of:
5 Power Snatches, 52.5kg (35kg)
7 Toes-to-bars
9 Box Jumps, 24" (20")
[COMPETITION TRAINING]
[B] Alternating EMOM 12 mins
Odd: 1 x Legless Rope Climb
Even: 10 Triple Unders
[C] For Quality
L-Sit
Accumulate 2 mins
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WOD
[A] Bench Press
7-7-7-7-7-7-7
[B] Weighted Pull-up
7-7-7-7-7-7-7
Superset A & B
[COMPETITION TRAINING]
[B] Cover as much distance as possible in 5 mins of:
Backwards Sled Drag 60kg (40kg)
Every time the sled stops moving, complete 20 V-Ups before continuing
[C] For time:
Air Bike 50 cals
Rest 2 mins
Air Bike 30 cals
Rest 3 mins
Air Bike 20 cals
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WOD
[A] “Karen”
150 reps for time:
Wall Ball, 20lb (14lb)
[COMPETITION TRAINING]
[B] Power Snatch
3-3-3-3
These are touch and go reps.
Use the same load for all 4 sets.
[C] 10 rounds for time:
200m Run
Rest 30 sec
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