13/11/2014 Thursday

Workout


Met Con

Buddy Wod

5 Rounds for Time

15 Partner Deadlift 190/140kg

30 Synchronized Star-jumps

45 Synchronized Sit-ups

 

12/11/2014 Wednesday

Workout

Met Con

Open Preperation Week 2 Wod 3

For Reps
15 min AMRAP

Complete Double Unders every 3rd Minute.
Once double unders are completed complete as many rounds of 7 OHS and 7 Deadlift 50/38kg in the time remaining in that 3 minute cycle.
0-3 min 100x Double Unders
3-6 min 80x Double Unders
6-9 min 60x Double Unders
9-12 min 40x Double unders
12-15 min 20x Double Unders.

Total reps including Double Unders is your score.

11/11/2014 Tuesday

Workout


Met Con

WOD 1

For Time

10-1

BW Back Squat

Pull-up

(12min Cap)


WOD 2

For Time

50-40-30-20-10

Box Jump

Push Press 20/15kg

(12min Cap)

10/11/2014 Monday

Workout


Met Con

Row intervals

3min Cycles ,2min to complete

Men: 500m, 550m, 575m, 600m, 625m

Ladies: 400m, 450m, 500m, 525m, 550m


Strength

10min EMOM

3x Squat Cleans

04/11/2014 Tuesday

Workout


Met Con

“Fight Gone Bad”

3 Rounds

1min Max reps per exercise, 1min rest between rounds.

Wall Balls 20/14lb

SDHP 35/24kg

Box Jump

Push Press 35/24kg

Calorie Row

29/10/2014 Wednesday

Workout


Met Con

For Time

40 Deadlift 43/25kg

15 Box Jump

35 Deadlift 60/38kg

15 Wall Ball 10/7kg

30 Deadlift 80/55kg

15 Box Jump

25 Deadlift 100/65kg

15 Wall Balls 10/7Kg

20 Deadlift 120/74kg


Buddy Wod

3 Rounds for Time

45 Push ups

650m Row

28/10/2014 Tuesday

Workout


Technique

Pull-up

Kip – Butterfly


Met Con

“FRAN”

For Time

21-15-9

Thruster 43/30Kg

Pull-up


Strength

KB Bottoms Press 6p/s x 3 sets

24/10/2014 Friday

Workout


Met Con

Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:
43/30kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.