2 mins

Tuesday’s WOD

1. Pulls

  • 8×3 Deadlifts, across

Think ‘power-lifting’, no dropping: off the ground all the way up and back to the ground.

2.  Metcon
ARMAP 10:

  • 5 HSPU
  • 10 Box Jumps, 30/24
  • 100m Run

3.  Rowing

  • Max Calories in 2 minutes
  • rest 2 minutes
  • Max Calories in 2 minutes

4.  Core Work

  • Accumulate 2 mins of L-sit

Open 13.4

1.  Squats

  • 3×8 Back Squats, across

2.  Gymnastic Skills

  • Max distance hand stand walk

3.  Metcon

OPEN 13.4

AMRAP 7 of:

  • 3 CJ, 60/40
  • 3 TTB
  • 6 CJ, 60/40
  • 6 TTB

9, 12, 15… continue up the ascending ladder as far as possible in 7 minutes.

Macho Man

Friday’s WOD

1.  Skills

  • 5 x 5 Sotts Press – power snatch the bar, shoulder press at rock bottom of a back squat.

2.  Skills

3 rounds of:

  • Max Double unders in 2 minutes

1 minute rest between rounds.

3. Metcon

“Macho Man”

On the minute for as long as possible:

  • 3 Power Cleans, 50/35
  • 3 Front Squats, 50/35
  • 3 Jerks, 50/35

If you fail to make 5 full rounds, you must lower the weight and restart.

If you successfully reach 10 rounds, add 1 rep per movement each minute.  

For example, minute 11 becomes 4 PC + 4 FS + 4 Jerks.  Minute 12 becomes 5 reps of each…

Sled work

Thursday’s WOD

1.  Pulls

  • 6 x 3-pos. pause Snatch Pull

Pause for 1 full second (1) below the knees, (2) above knees and (3) mid-thigh before powerfully extending the hips and shrugging the shoulders.  Work on strong positioning at every pause.

2. Metcon

AMRAP 10:

  • 60 Double unders
  • 10 Power Snatches, 50/35

3.  Odd Objects/Movements

5 Rounds not for time:

  • 1 lap sled push
  • 20 weighted sit ups – feet anchored.
  • 10 1-arm DB press (5/side) - go heavy here.

Gym best effort

Wednesday’s WOD 

1.  Squats

  • 7×4 Back Squats, across

2.  Gymnastic Skills

Take 3 practice sets, then establish a best effort attempt at:

  1. Max rep HSPU
  2. L-Sit
  3. Plank

3.  Metcon

For time:

  • 30 Thrusters, 50/40
  • 30 Pull ups
  • 30 Power Cleans, 50/40
  • 30 Burpees
  • 30 Jerks, 50/40
  • 30 BJ, 24/20″

Sumo bands

Tuesday’s WOD

1.  Pull

  • 5 x 3 Sumo Deadlift with bands

2.  Metcon

21-15-9:

  • TTB
  • BJ, 24/20″ – games standards
  • Dead Lift, 100/80

3.  Row

  • 1km not for time

Snatch OTM

Monday’s WOD

1. Snatch

Complete the following on the minute:

  • Min 1:  1 rep at 85%
  • Min 2:  1 rep at 85% +5#
  • Min 3:  1 rep at 85% + 10#
  • Min 4:  1 rep at 85%
  • Min 5:  1 rep at 85% +5#
  • Min 6:  1 rep at 85% + 10#

2.  Clean and Jerk

  • work up to a heavy single, not max.

3.  Metcon

“Nasty Girls”

3 RFT:

  • 50 Squats
  • 7 Muscle ups
  • 10 Hang Power Cleans, 60/40

FGB

Saturday’s WOD

“Fight Gone Bad”

3 rounds for max reps of:

  • 1 min Wall Balls, 20/14
  • 1 min Sumo Dead Lift High Pull, 35/25
  • 1 min Box Jumps, 20″
  • 1 min Push Press, 35/25
  • 1 min Row for calories

1 min rest

OTM

Friday’s WOD

1.  Back Squats, 5×3 across

2.  Reverse Tabata Front Squats, 60/40 – from a rack.

  • 8 rounds of:  Max reps in 10 seconds, 20 seconds rest.  Score is total reps

3.  16 minutes, OTM

  • Odd:  Max rep Ring Dips in :15/:45 rest - no kipping
  • Even:  Max rep KBS in :15/:45 rest 32/20