Metcon
30min AMRAP
200m OH plate carry 20/10
50 Double under
20 Toe to bar
20 Alt Dumbell snatch 22.5/15
Olympic Lifting
Power snatch t&g
5-5-5-5-5
Category: Daily WOD
Wednesday WOD
Technique WOD
Wall ball
Strength
Back squat
3×5 65%, 75%, 85%+rep
Alt Front rack lunge
3 x 8
Strict press
3×5 65%, 75%, 85%+rep
Finisher
3min AMRAP
Wall ball
Olympic Lifting
Power clean T&G
5-5-5-5-5
Monday WOD
Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
30 air squat
20 Kettlebell swing 32/24
3 rope climb
Olympic Lifting
Cluster
5-5-5-5-5
Friday WOD
Strength
Strict press
1-1-1-1-1
Squat clean
1-1-1-1-1
Open 12.1
7min AMRAP
Burpee
5pm OPEN 18.2
Thursday WOD
Diane
21, 15, 9
Deadlift 100/70
HSPU
Annie
50-40-30-20-10
Double under
Sit up
5:30pm
Stretching / Mobility
Wednesday WOD
Strength
Run 1.6km
Row TT 2km
Max unbroken pull up
*complete in any order
Olympic Lifting
Overhead Squat
1-1-1-1-1
Tuesday WOD
Strength
Back squat
1-1-1-1-1
Bench press
1-1-1-1-1
Max unbroken wall ball 10/6
Max unbroken toe to bar
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD ‘Testing Week’
Strength
Deadlift
1-1-1-1-1
Metcon
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16
12 Pull-ups
Olympic Lifting
Clean and Jerk
1-1-1-1-1
MEMBER OF THE MONTH ‘KRIS’
MEMBER OF THE MONTH ‘KRIS’
For time
20 Deadlift 60/40
30 Double under
10 box jump
15 Deadlift 80/50
60 Double under
20 box jump
5 Deadlift 100/70
90 Double under
40 box jump
Thursday WOD (Kettlebell technique)
Technique WOD Kettlebells swing
(bring your towel for this technique session)
AMRAP 18min
15 chest to bar pull up
10 Kettlebell swing 24/16
5 Thruster 60/40
5:30pm Open gym, ROM/WOD/CORE WOD
Wednesday WOD
Strength
squat clean clean T&G
3×5 40%, 50%, 60%
Metcon
10 Rounds For Time
40 Double under
3 rope climb 14ft
Olympic Lifting
2 power clean+ hang squat clean + jerk
1-1-1-1-1
Tuesday WOD
Metcon
AMRAP 5min
5 Deadlift 100/70
10 push up
Rest 3min
AMRAP 5min
5 shoulder to overhead 60/40
10 Kettlebell swings 32/24
Rest 3min
AMRAP 5min
10 pull up
6 front squat 60/40
*score total reps
Finisher
100 sit up for time
