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Monday WOD

July 23, 2017July 18, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep

Metcon
For time 16min cap
200m run
60 Wall ball
400m run
40 wall ball
800m run
20 wall ball

‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks

Olympic Lifting
Snatch balance + 5 OHS
1-1-1-1-1

Monday WOD

June 25, 2017June 21, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Technique/Strength
Power snatch with 2 sec pause
5×5

Super super set

Strict pull up
5×5

Metcon
For time
200m run
20 hang power snatch 40/30
400m run
10 hang power snatch
800m run
5 hang power snatch

Olympic Lifting
Snatch grip deadlift
5-5-5-5-5

Monday WOD testing week

June 11, 2017June 5, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
1-1-1-1-1

Metcon
5 Rounds For time
12 front squat 50/35
15 pull up

Finisher
3min ME V-up

Olympic Lifting
Snatch
1-1-1-1-1

Friday WOD

May 11, 2017May 4, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Bench press
3×5 40%, 50%, 60%

Metcon
50, 40, 30, 20, 10
sit ups
KB swings 24/16
Double Under

Thursday WOD

May 10, 2017May 4, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Part A

Handstand walk technique/progressions

Part B

Metcon
12min AMRAP
12 front squat 45/30
10 front rack lunge
5m HS Walk

Part C

Finisher
Team Row
2km TT

Tuesday WOD

May 8, 2017May 4, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3×5 40%, 50%, 60%

Metcon
5 Rounds FT
12 SDHP 35/25
15 lateral bar burpee

Olympic Lifting
Hang Clean
5-5-5-5-5
with 2 sec pause in the catch

Monday WOD Deload week

May 7, 2017May 4, 2017 by Adm1n_Acc3ss, posted in Daily WOD

This week is the start of our Wendler Strength Cycle deload week.

Strength
Strict press
3×5 40%, 50%, 60%

Metcon 18min AMRAP
400m run
20 sit up
10 Thruster 45/30

Olympic Lifting
Hang Snatch
5-5-5-5-5
with 2 sec pause in the catch

Wednesday WOD

May 2, 2017April 26, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench press
5/3/1 75%, 85%, 95%+rep

Metcon
21, 15, 9
Hang power snatch 35/25
pull up
lateral bar burpee

Olympic Lifting
OHS
1-1-1-1-1

Wednesday WOD

April 25, 2017April 20, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3×3 70%, 80%, 90%+

Metcon
3 rounds for time
20 hang power clean 45/30
15 burpee
10 HSPU

Olympic Lifting
3 position clean 1-1-1-1-1

ANZAC DAY HERO WOD ”GALLAGHER & McDONALD”

April 24, 2017April 20, 2017 by Adm1n_Acc3ss, posted in Daily WOD

ANZAC DAY

”GALLAGHER & McDONALD”

2 rounds of:-
200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)

Monday WOD

April 23, 2017April 20, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
3×3 70%, 80%, 90%+

Metcon
20min AMRAP
200m pinch carry 10/5
20m walking lunge
2 rope climb

Olympic Lifting
3 position Snatch
1-1-1-1-1

Thursday WOD

April 19, 2017April 10, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
3×5 65%, 75%, 85%+rep

Bench press
3×5 65%, 75%, 85%+rep

Metcon
3 rounds for time
200m OH plate carry 60/40
20 burpee

5:30pm

ROM/WOD