Author: admin

Until further notice, we’re adopting the no posting of WODs model…most likely just through the winter when it’s so easy to cherry pick!  So….how will you prepare for the WOD?! 

Strength/skill OHS – with stick – x 10 with bar only x 10 then off rack 5 x 3  increasing in weight WOD buy in – 800m run – THEN:

Strength/Skill Rope Climbs and Box jump work WOD 16mins AS MANY REPS AS POSS Ground to overhead 40/30 EMOM = 5 x burpees

Strength/Skill Clean pulls (from hang) (shrug) only = 5 x 5 at 50%1rm Squat cleans @ same weight 3×3 WOD 2 x 7min AMRAPS with 2min rest between to change weight

Strength/Skills Power Snatch 5 x 3 – Snatch Pull at light weight then: 5 x 3 – increasing weight to heaviest set of 3 WOD 10.9.8.7.6.5.4.3.2.1 Shoulder to Overhead 40/30 Front

Skills Gymnastics, core and ring work. WOD 5RFT 12 x 1 arm kb thrusters 24/16 6 x burpee box jumps 24/20 3 x Wall climbs 100m run 18min cut off

Book in for the 5:30pm WOD and join in the ‘Angry Dragon’ Challenge afterwards 😉 Skill 8min 100m Sprint EMOM WOD 3RFT 400m run rest 1min – COMPULSORY then: 10

Strength 5mins to work to 50-70% 1rm Clean – then 5 x 5 Hang Clean with rest between sets. WOD ‘Annie’ 50.40.30.20.10 DU’s Sit ups 15min cut off **Extra Credit –

Strength Push Jerk from the rack – in groups of similar ability – 6 x 3 to work to heaviest set of 3 with good form WOD ‘PairsWOD!’ 6RFT 2 x Junkyard

Skills Upside downey stuff and walking on your hands and cool stuff like that… WOD 14min AMRAP 20 x DU’s (60 x singles) 20 x Airsquats 100m run 5m handstand