Strength
Power clean
3×5 40%, 50%, 60%
Metcon
30-25-20-15-10-5
Double under
Toe to bar
Olympic Lifting
Clean T&G
5-5-5-5-5
Category: Daily WOD
Monday WOD
Metcon
Part A
EMOTM 7min
7 Thruster
ME Pull up
*score total pull up
Part B
10min AMRAP
8 Overhead squat 50/35
400m run
Finisher
2min Hollow Hold
Olympic Lifting
Snatch T&G
5-5-5-5-5
SATURDAY MEMBER OF THE MONTH WOD
Congratulations Kelly on becoming member of the month. Here is you WOD!
‘The Kelly’
20min AMRAP
*30 Double unders
20 Hang power clean 40/30
*15 Wall ball 10/6
*5 burpee each time double under are broken
400m run each time wall ball is broken
Finisher
2min ME
Triple unders
Friday WOD
Strength
Deadlift
5/3/1 75%, 85%, 95%+rep
Metcon
Death by
Kettlebell swing 32/24
Burpee
Finisher
3min ME plank
Thursday WOD
38min AMRAP
400m Run
30 sit up
20 pull up
10 box jump 24/20
5:30pm – ROM WOD/OPEN GYM/CORE WOD
Wednesday WOD
Strength
Bulgarian single leg squat
3 x 5
(Use box/bench + KBs/DBs)
Metcon
10-8-6-4
Front Squat 70/50
HSPU deficit
(20/10 plate)
Olympic Lifting
1-1-1-1-1
1 x Push jerk
2 x Split jerk
Tuesday WOD
Strength
Strict pull up
3 x 5
Negative/eccentric lowing pull up
3×3 (4 sec lower)
Metcon
5 rounds for time
8 Power clean 60/40
6 lateral bar burpee
1 rope climb 14ft
Olympic Lifting
1-1-1-1-1
Power clean
Hang Clean
High hang clean
Monday WOD
I hope everyone had a great time at the Xmas party!!! Now its time to get back into some training 🙂
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
Buy in
30 KB swings 32/24
Then
5 Rounds For time
5 Rounds of
15 Toe to bar
20 Wall ball 10/6
Then
Buy out
30 KB swings
Olympic Lifting
1-1-1-1-1
Power snatch
Hang snatch
High hang snatch
Saturday WOD
Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60
Friday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
For Time
Row 1km
30 Toe To bar
20 DB thruster 22.5/15
Thursday WOD/Skills technique
Skills/Technique
Kipping/butter fly pull up
Metcon
Cindy
5 pull up
10 push up
15 air squats
5:30pm OPEN GYM, STRETCH, CORE WOD
Wednesday WOD
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
Run 800m TT
Olympic Lifting
Snatch + Hang snatch + 3 OHS
1-1-1-1-1
