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
|
WOD
[A] “Gwen”
Clean & Jerk
15-12-9
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
[COMPETITION TRAINING]
[B] Tabata Prowler
For total distance
8 x 20 sec work / 10 sec rest
Use an unloaded prowler
Mark out a 20m up and back track
Compare to 10/1/20
[C] For time:
Row 50 cals
Rest 2 mins
Row 30 cals
Rest 3 mins
Row 20 cals
|
WOD
[A] 2 rounds for time of:
Run, 400 m
Handstand Walk, 15 m
Run, 400 m
30 Pistols
[COMPETITION TRAINING]
[B] 3 sets of:
1 Strict Pull-up
2 Kipping Pull-up
3 Butterfly Pull-up
4 Bar Muscle Ups
Aim for unbroken sets
Rest as required between sets
If too easy, add reps to each movement
[C] For total time:
Ring Support
5 efforts
rest 1 min between
|
WOD
[A] For time:
15 Squat Cleans 70kg (45kg)
30 Toes-to-Bars
30 Box Jumps, 24/20 in
15 Muscle-ups
30 Dumbbell Push Press, 15kg (10kg)
30 Double Unders
15 Thrusters, 60kg (42.5kg)
30 Pull-ups
30 Burpees
90 meter Walking lunge with 20kg (15kg) plate held overhead
[COMPETITION TRAINING]
[B] Coffee & Breakfast
[C] Stretch for 20 minutes – focus on Ankle, thoracic and shoulder mobility. Youtube is your friend!
|
WOD
[A] Deadlift
2-2-2-2-2-2-2
[COMPETITION TRAINING]
[B] AMRAP 5 mins:
2 Rope Climbs
Handstand Walk, 20 m
[C] Each for time:
Run: 3 x 400 m
Rest 2 mins between efforts.
|
WOD
[A] “Josh”
For time:
21 Overhead squat 42.5kg (30kg)
42 Pull-ups
15 Overhead squat 42.5kg (30kg)
30 Pull-ups
9 Overhead squat 42.5kg (30kg)
18 Pull-ups
[COMPETITION TRAINING]
[B] EMOM 10
Hang Power Clean x 1
[C] “For time”:
Row 2000m
|
WOD
[A] Clean
2-2-2-2-2-2-2-2-2-2
[COMPETITION TRAINING]
[B] EMOM 7
Push Jerk x 1
Hold the same load across
[C] Banded Hip Extension
20-20-20
Setup on the GHD with band over shoulders
|
WOD
[A] JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
[COMPETITION TRAINING]
[B] “AMRAP 8 mins”
6 Strict Toes to Bar
8 Alternating DB Squat Snatch, 20kg (15kg)
16 Triple Unders
[C] As Far as possible in 3 mins
Yoke Walk
Load to Bodyweight on each side
|
WOD
[A] TK
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ (30″)
12 Kettlebell swings, 32kg (24kg)
[COMPETITION TRAINING]
[B] Snatch
5-5-5
These are touch and go reps.
[C] Med ball GHD Situps, 20lb (14lb)
3 x 20 reps
|
WOD
[A] “Daniel” Partner Style
For time:
100 Pull-ups
400 metre run
42 Thrusters 42kg (30kg)
800 metre run
42 Thrusters 42kg (30kg)
400 metre run
100 Pull-ups
[COMPETITION TRAINING]
[B] Coffee and Breakfast
[C] Work on mobility – Stretch, roll and trigger
|
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