Simon Murray

WOD: 20/10/2017

Warm Up/ Mobilise HERO WOD: ‘Hildy’ FOR TIME:  100 Cal Row 75 Thrusters – 15/20 50 Pull Ups/ Jumping Pull Ups 75 Wall Ball – 6/9 100 Cal Row Time Cap: 30 Minutes Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during …

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WOD: 19/10/2017

Warm Up/ Mobilise Accessory: EMOM: 20 Minutes 1: 10 Incline DB Press – 15/22.5 2: 10 Barbell Bent Over Row – 35/50 3: 10 Barbell Bicep Curls – 15/25 4: 10 Romanian Deadlift – 40/60 5: 10 Step KB Front Rack Walking Lunge – 2 x 12/20 Mobility: Coaches Choice …

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WOD: 18/10/2017

Warm Up/ Mobilise Weightlifting: A: Pause Snatch Deadlift (2sec pause 1″ from floor & at knee) Every 90sec: 3 – 3 – 3 – 3 – 3 *Build Weight Throughout, focus on maintaining good positions* B: Tempo Back Squat (3xx1) Every 2 Minutes: 5 – 5 – 5 – 5 …

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WOD: 17/10/2017

Warm Up/ Mobilise Gymnastics: Strict Pull Up A: Establish a Max Unbroken Effort REST 90sec B: 5 Rounds  50% ME Strict Pull Up Rest 60sec Skill: Barbell Overhead Lunge (OHL)  Technique MetCon: AMRAP 12 Minutes  12 Alt OHL – 30/40 8 Burpee Box Jump – 20/24″ 40 Double Unders – …

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WOD: 16/10/2017

Warm Up/ Mobilise Strength: Bench Press Every 2 Minutes: 4 – 4 – 4 – 4 – 4 – 4 *Build Weight Throughout* Skill: Power Clean/ HSPU  Technique Scaling Options MetCon: For Time 21 – 15 – 9:  Power Clean – 40/60 HSPU Time Cap: 12 Minutes

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WOD: 13/10/2017

Warm Up/ Mobilise MetCon: ‘Ann-Dy’ For Time: 50 Double Unders – 2:1 Single Unders 50 Sit Ups 5 Rounds of Cindy 40 Double Unders 40 Sit Ups 4 Rounds of Cindy 30 Double Unders 30 Sit Ups 3 Rounds of Cindy 20 Double Unders 20 Sit Ups 2 Rounds of …

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WOD: 12/10/2017

Warm Up/ Mobilise Accessory/ Skill: A: EMOM: 12 Minutes 1: 9/12 Cal Assault Bike 2: 15 Russian KB Swings – 24/32 3: 8 – 12 DB Bench Press – 15/22.5 4: 1 – 2 Rope Climb (RX+ Legless Rope Climb) B: AMRAP: 5 Minutes  Alt Back Rack Lunges – 35/50 …

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WOD: 11/10/2017

Warm Up/ Mobilise Weightlifting: A: High Hang Clean + Hang Clean Every 90sec x 6 *Build Weight Throughout* B: Kettlebell ‘Grace’ For Time:  60 Alternating KB Clean & Jerk – 16/24 Time Cap: 10 Minutes C: Core  50 Weighted Sit Ups – AHAP

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WOD: 10/10/2017

Warm Up/ Mobilise Strength: Overhead Squat (OHS) Every 90sec: 3 – 3 – 3 – 3 – 3 *Maintain Weight Throughout, focus on form over load* Skill: Toes To Bar  Technique Progressions/ Scaling options MetCon: For Time 21 – 15 – 9:  OHS – 30/40 Toes To Bar Time Cap: …

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WOD: 09/10/2017

Warm Up/ Mobilise Strength: Deadlift Every 2:30: 5 – 4 – 3 – 2 – 1 *build weight throughout, focus on form over load* MetCon: For Total Reps A: Tabata (20:10 x 8)  Cal Row REST 2 MINUTES B: Tabata  Bar Over Burpees *Score = Cals + Reps*

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