Monday, 30 June 2014



WOD - 4 rounds
15 Clusters
500m Run

10 x 2 @ 70% 1RM

Gymnastics - 3 rounds
2-5 Muscle ups
or
10-15 TTB

Skill - 3 min
max effort Double unders (record reps)

Strength - Back Squat

Friday, 27 June 2014

ghost

WOD - The Ghost

6 rounds
1 min Row cal
1 min burpees
1 min Double unders
1 min rest

Score is rep per round


Thursday, 26 June 2014



WOD - Find a 1RM
Cluster

then

10 min EMOM
2 @ 75%

Endurance


Run/Row - 1200m repeats, 2min rest

Wednesday, 25 June 2014



WOD - 5 rounds
500m run
21 kb swings
12 TTB

Extras - 3 rounds
5-10 HSPU

Strength - Deadlift
5 x 5 +2.5kg

Tuesday, 24 June 2014



WOD - Tabata

8 rounds
20 sec work, 10 sec Rest

Pull Ups
Push ups
Sit ups
Squats

Extras - 3 min

hollow hold

Endurance

Run/Row - 3 rounds of
60s work, 60s rest, 60s work, 45s rest, 60s work, 30s rest, 60sec work, 15s rest

Monday, 23 June 2014

Retest



WOD - Open
17 min AMRAP
40 burpee
30 snatch
30 burpee
30 snatch
20 burpee
30 snatch
10 burpee
AMRAP snatch

extras - 3 rounds
5 - 10 dips

strength - Back Squat
5 x 5 +2.5kg

Friday, 20 June 2014



WOD - Bull
2 rounds
200 double unders
50 OH squats
50 pull ups
1 mile run

Extras - 3 rounds
5-10 dips

Strength - Deadlift
5 x 5 +2.5kg

Thursday, 19 June 2014



WOD - Split Jerk and Push Jerk

10 min EMOM

Endurance-

Run/Row - 6 min on, 3 min off

Wednesday, 18 June 2014



Good luck AMBER on your travels and enjoy the US,
good luck claire and mike this weekend hope it all goes well

WOD - 4 rounds
25 thrusters
25 SDHP

Extras - 3 rounds
5 - 10 HSPU

Strength - Back squat
5 x 5 increase load

Tuesday, 17 June 2014



WOD - 3 rounds
3 min Work, 1min Rest

3 C&J
6 push ups
21 Double unders

Extras - 3 rounds

1 min Hand stand hold/HS walk


Endurance -

Run or Row - 100m work, 30 sec rest

Monday, 16 June 2014



WOD - retest
for time

Run 2 miles
100 Squats
Run 1 mile
100 Squats

Extras - 3 rounds
5-10 Pull ups

Strength - Press
5 x 5



Friday, 13 June 2014



Randy

75 x Power snatch

extras

Deadlift 5x5 +2.5kg from last time

Thursday, 12 June 2014




WOD- Snatch

fixing some of those mobility issues

10 min EMOM

2 reps

Endurance

Run - 2 x 2 mile, Recover 4 min between efforts

Row - 2 x 2500m, recover 4 min between efforts

 


Mobility - calfs, hips and lats

WOD- Snatch

fixing some of those mobility issues

10 min EMOM

2 reps @ 60-80% (sub 10sec focus on speed of lifts)

Endurance - use the endurance as a active recovery session after murph

Run - 2 x 2 mile, Recover 4 min between efforts

Row - 2 x 2500m, recover 4 min between efforts

Wednesday, 11 June 2014



Murph - For time

1 mile Run
100 pull ups
200 push ups
300 squats
1 mile run

Tuesday, 10 June 2014



WOD - for time
Cash In - 50 wall balls
Annie
50-40-30-20-10
Double unders
Sit ups

extras - 3 rounds
5-10 Dips

Endurance

Run - 1000m repeats, rest 2:30 till form drops

Row - 1250m repeats, rest 2:30 till form drops

Monday, 9 June 2014


throwback monday looking at some old videos of the 4pm crew 


WOD - Heavy Grace

30 x Clean and Jerk @80%

Extras - 3 rounds
5-10 HSPU

Strength - 5x5 Back Squat

Friday, 6 June 2014

Birthday WOD time



Happy Birthday Jon boy

WOD - for time
5 rounds
800m Run
32 Box jumps
32 GTOH



Thursday, 5 June 2014



Judging by last nights WOD few of you need to start planning in some endurance sessions once a week

WOD - Cleans

10 min EMOM

2 reps

Endurance

Run/Row - 4 mins work, 4 rest, (decrease rest each round down to 1minrest)

Wednesday, 4 June 2014



Gang please make use of the gymnastic class to work on your movements, I have increased my gymnastic work and endurance and it is now showing in WODs take the time to work goats. Take a month away from WODs focus on weaknesses and come back to WODs.

WOD - Nicole
20 min AMRAP
500m Run
max effort pull ups

Extras - 3 rounds
5-10 box jumps

Strength - 5x5 Deadlift

Tuesday, 3 June 2014

Its a Fun One



WOD - Min 0-5
AMANDA
9-7-5
Muscle ups
Snatch

min - 5-10
21-15-9
front squats
Burpee over bar

min 10-15
3 rounds
15 Oh squats
50 double unders

extras - 3 rounds
5-10 pull ups

Endurance -

Run or Row - 30 sec work, 30 sec rest repeats

Monday, 2 June 2014



WOD - 4 rounds
500m Run
20 Floor Press

Extras - 3 rounds
5-10 Ring Dips

Strength - 5 x 5 Bench Press
work to a heavy load and repeat for 5 sets

Survey Results - 10th Aug 2020

  Quick review of survey sent out the other week.   Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...