Simon Murray

WOD: 14/12/2017

Warm Up/ Mobilise A: Every 2 Minutes x 5  5 Bench Press 15 Ring Row *Maintain weight throughout on Bench Press, weight should be challenging* B: Every 3:30 x 4  10 Front Squat – 35/50 20 Double Unders – 2:1 Single Unders 10 Toes To Bar 20 Alt Front Rack …

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WOD: 13/12/2017

Warm Up/ Mobilise Weightlifting: A: EMOM: 10 Odd: 3 x Muscle Snatch Even: Snatch Balance + Overhead Squat *Maintain Weight Throughout* B: Not For Time 10 Alt Turkish Get Up – AHAP 100 Band Pull Apart

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WOD: 12/12/2017

Warm Up/ Mobilise Strength/ Skill: Power Clean A: 12 Minutes to establish a heavy single B: FOR TIME 21 – 18 – 15:  Deadlift – 50/70 Bar Over Burpees REST 90sec 12 – 9 – 6:  Power Clean – 50/70 Burpee Box Jump – 20/24″ Time Cap: 16 Minutes

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WOD: 11/12/2017

Warm Up/ Mobilise Strength: Shoulder To Overhead (any variation) Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 *Build to Heavy Triple* MetCon: AMRAP: 10 20 Wall Ball – 6/9 10 Strict Pull Ups  

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WOD: 08/12/2017

Warm Up/ Mobilise MetCon: For Total Reps A: TABATA (20:10 x 8)  Cal Assault Bike REST 2 MINUTES B: TABATA  Sit Ups (RX+ Toes To Bar) REST 2 MINUTES C: TABATA  Alt Front Rack Lunge – 30/40 REST 2 MINUTES D: TABATA  10m Shuttle Sprints *Only Lowest Score from each …

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WOD: 07/12/2017

Warm Up/ Mobilise A: EMOM: 8 Even: 12/15 Cal Row Odd: 10 Push Press – 30/40 B: EMOM: 8 Even: 12 Alt DB Snatch – 15/22.5 Odd: 10 Burpee Box Jump Over – 20/24″ C: EMOM: 8 Even: 10 – 15 Push Ups Odd: 1 – 2 Rope Climb

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WOD: 06/12/2017

Warm Up/ Mobilise Weightlifting: A: Hang Power Clean Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 *Build to Heavy Triple* B: Front Squat Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 *Build to Heavy Triple*

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WOD: 05/12/2017

Warm Up/ Mobilise Strength/ Skill: A: EMOM: 8 Even: 1 Turkish Get Up (R) + 1 T.G.U (L) – AHAP Odd: 30sec Hollow/Tuck Hold B: AMRAP: 10 (For Quality)  12 V-Up/ Sit Up 6 Strict Pull Up 3 Wall Walk  

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WOD: 04/12/2017

Warm Up/ Mobilise Strength: Deadlift Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 *Build to a Heavy Triple* MetCon: ‘Viking Kelly’ 3 Rounds For Time:  20 Cal Row 20 Box Jump – 20/24″ 20 Wall Ball – 6/9 Time Cap: 15 Minutes

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WOD: 01/12/2017

Warm Up/ Mobilise MetCon: FOR TIME  100 Wall Ball – 6/9 80 Alt DB Snatch – 15/22.5 60 Burpee Box Over – 20/24″ 40 Toes To Bar 20 Thrusters – 35/50 Time Cap: 30 Minutes

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