Strength/Skill
mini workshop on HSPU’s (or max deficit if proficient)
mini workshop on pistols (or weighted if proficient)
then max unbroken press ups
WOD
‘Mary’
20min AMRAP
5 HSPUs
10 Pistols (alternating is compulsory)
15 Pull Ups
Strength
Work to Bench Press 3rm (on benches/rack or off boxes with spotter/s)
WOD
5RFT
8 Box jumps
10 Back Extensions
12 KB Cleans (alternating) 24/16
200m run
16min cut off
Strength/Skill
Back Strengthening and awareness
In pairs – 6 x 3 of ‘Good Mornings’ – increase to a manageable weight for technique only
WOD
Mini ‘Kalsu’
25mins AMR(ep)AP
100 Thrusters 40/30
EMOM = 5 x burpees
Strength/Skill
Core work and awareness
WOD
15min AMR(eps)AP
1.2.3.4.5.6.7…….
t2b
DU’s
Sit ups
To achieve highest completed rep set as possible in 15mins (score will be last completed rep set plus any reps into the next incompleted set)
Strength
1rm Back Squat baby!
WOD
800m run
rest 1min – compulsory
21.15.9
KB Swings 24/16
Deadlifts 80/60
Sit ups
rest 1min – compulsory
800m run
18min cut off
We have scheduled the one class today at 6:30pm and have increased capacity for this one class…what’s the WOD, what’s the WOD?!
Come along and find out…
Strength
5 x 5 Front Squat – work to heaviest set of 5
WOD
‘Kettlebell Hell’ – last done 5 March 2014
12min AMRAP
8 x SDLHP 24/16
6 KB Goblet Squats 24/16
50m KB weighted run 24/16
Each time the KB is put down (gently of course eh?!) = 10 x situp penalty
Strength
In pairs 20mins to work on technique and work up to 3rm DL
WOD
10.9.8.7.6.5.4.3.2.1.
Wall Balls 9/6
DL’s 100/70
Full stop is a 100m run
15min cut off
Strength
2rm TGU – kb does not come down between reps and you must get up on both arms for it to count.
WOD
5RFT
5 x Ring Dips
5 x Squat Clean 60/40
15 x Burpees
20min cut off
Technique/Skill Work
Wall ball technique with light ball then:
75 Wall balls for time 9/6 (half Karen)
8min cut off
WOD
25m weighted lunge walk 9/6 (on shoulder or held to chest) then:
4rounds
2 x wall climbs
25 x DU’s (75 singles)
50 x Med Ball Twists
25m weighted lunge walk to finish
12min cut off