W.O.D / Blog

Friday Wod 03/01/14
Power cleans and amrap

Added 02nd January 2014Permalink

Warm up/Mobilise:

Row 1000 metres

double under tekkers

Strength:

Power cleans 5 x 3

Metcon:

10 Min Amrap

10 Deadlifts (180/95)

30 double unders

Cool Down/stretch

First wod of 2014
wod-02/01/14

Added 01st January 2014Permalink

Warm up/mobilise:

Run 1 x 400m lap

Strength:

On the minute every minute for ten minutes

3/5 x  box dips/ 5 ring dips

5 x  burpees

Metcon: 

For time.....

75 wall balls 

Daily Wod 31/12/13
Pressing/benchmark

Added 30th December 2013Permalink

Warm up/mobilise:

run 1 lap

Strength:

3 x 5 Military Press

3 strict pull ups

after each set of mpress

Metcon:

'Jerry'

for time

1 mile run

2000 metre row

1 mile run

Cool down/stretch

One to start the week!! Wod 30/12/13
Wod

Added 29th December 2013Permalink

Warm up/mobilise:

20 double unders

20 ab mat sit ups

20 double unders

20 down ups

Strength:

3 x 5 Front squats

add 2.5/5kg to 

weight from Mon 16th dec

Metcon:

5 rds for time....

10 thrusters (50kg/35kg)

100 metre run

Stretch/ cool down

Saturday 28th December
Wod

Added 27th December 2013Permalink

​Warm up/ Mobilise:

100m run

20 burpees

100m run

    -

double under tekkers/ 2 mins max double unders

Metcon:

In pairs with one person working at a time

15 min amrap

8 front rack lunges 50/35

8 push press 50/35

8 burpees

Cool down/stretch

Tuesday 24rd December 2013
Christmas Eve Wod

Added 23rd December 2013Permalink

Warm up/mobilise:

1000 metre row

Strength:

Military Press 5 x 3​

Metcon:

AMRAP in 12 minutes;

20 double unders 15 sit ups 10 push press (42.5kg/30kg)

Cool down/stretch

Tuesday 24th December 2013
Christmas Eve Wod

Added 23rd December 2013Permalink

Warm up/mobilise:

1000 metre row

Strength:

Military Press 5 x 3​

Metcon:

AMRAP in 12 minutes;

20 double unders

15 sit ups

10 push press (42.5kg/30kg)

Cool down/stretch

Monday 23rd December 2013
Wod

Added 22nd December 2013Permalink

Warm up/mobilise:

100m run

down up into walking lunge

100m run

Squat therapy

Strength:

Back squat 3 x 5

add 2.5kg/5kg to weight 

done on Monday 8th Dec

Metcon:

4 rds for time....

30 wall balls

30 box jumps

400 metre run

Cool down/stretch

Friday 20th December
Wod

Added 19th December 2013Permalink

Warm up/mobilise:

1 lap run

walking lunges

1 lap 

broad jumps

Wod:

Death by barbell 

15 deadlifts

12 hang power cleans

9 front squats

6 push jerks

5 rounds for time.....

Cool down/ stretch

Wednesday 17th December
Wod

Added 17th December 2013Permalink

Warm up/ mobilise:

1 lap run

roxanne burpees

Skill:

Rope climb tekkers

Rope climb​ (4 ascents)

Metcon:

10 rounds of..

10 ring rows 

10 press us 

for time

Cool down/ stretch

Tuesday 16 December 2013
Wod

Added 16th December 2013Permalink

Warm up/mobilise:

Row 200m

Run 1 lap

Strength:

Bench press 3 x 5

Metcon:

Annie

50-40-30-20-10

Double unders

Sit ups

For time

Cool down/stretch

Monday 15th December 2013
Wod

Added 15th December 2013Permalink

​Warm up/ Mobilise:

10 burpees

100m run

20 kb swings

100m run

10 abmat sit ups

Strength:

Front squats 3 x 5

Pull up 3 x 5

Metcon:

For time....

Run 1 lap

15-12-9

squats

kb swings

hr press ups

Run 1 lap

Stretch/Mobilise:

Wed 11th September
Wod

Added 10th December 2013Permalink

​Warm up/ mobilise:

1 lap 

20 wall balls

Strength:

Strict pull ups 3 x max effort

Metcon:

For time.....

21-15-9

Deadlift

Burpees

Cool down/ stretch

Tuesday 09 December 2013
Wod

Added 09th December 2013Permalink

​Warm up/mobilise:

Row 500 metres

20 up downs

Strength:

Military press 3 x 5

Metcon:

2 mins max double unders

2 mins rest

2 mins max boxes jumps (24/20)

2 mins rest

2 mins kettlebell swings (24/16)

Cool down/stretch

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