Simon Murray

WOD: 23/08/2017

Warm Up/ Mobilise Weightlifting: Clean Complex A: 12 Minutes to establish a Max  1 Clean + 1 Front Squat + 1 Jerk B: Clean Pull Every 90sec: 3 – 3 – 3 – 3 @100 – 110% C: Accessory  100 Banded Good Morning Time Cap: 5 Minutes

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WOD: 22/08/2017

Warm Up/ Mobilise Strength: Bench Press/ Bent Over Row EMOM: 10 Minutes Even: 5 x Bench Press Odd: 5 x Bent Over Row *Maintain Weight Throughout* Skill: Hang Power Snatch/ HSPU  Technique Scaling/ Progressions MetCon: For Time 21 – 15 – 9:  Hang Power Snatch – 30/40 HSPU Time Cap: …

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WOD: 21/08/2017

Warm Up/ Mobilise Strength: Back Squat Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Build Weight Throughout* MetCon: For Total Cals 4 x 3minute AMRAP:  8 Bar Over Burpees 12 Alternating Front Rack Lunge – 35/50 Max Cal (Row/Assault Bike) *Rest 1 Minute Between Rounds*

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WOD: 18/08/2017

  Warm Up/ Mobilise Hero WOD: ‘VICTORIA’ 5 Rounds For Time:  10 Thrusters – 30/43 14 Box Jumps – 20/24″ 12 Sumo Deadlift High Pull – 30/43 12 Burpees 27 American KB Swings – 16/24 Time Cap: 30 Minutes

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WOD: 17/08/2017

Warm Up/ Mobilise Skill: Rope Climb  Technique Scaling Options Accessory: EMOM: 20 Minutes (5 Rounds) 1: 8 – 12 Strict Press Ups (RX+ Deficit) 2: 4 – 8 Strict Pull Ups 3: 4 – 8 Strict Ring Dip or 30sec Ring support 4: 1 – 2 Rope Climb (RX+ 1 …

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WOD: 15/08/2017

Warm Up/ Mobilise Strength: Back Rack Lunges Every 2 minutes: 5 – 5 – 5 – 5 – 5 / each leg *Maintain Weight Throughout* Skill: Toes To Bar  Technique Scaling/ Progressions MetCon: For Time  10 Front Squat – 40/60 (RX+ 50/70) 10 Toes To Bar 100 Double Unders – …

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WOD: 16/08/2017

Warm Up/ Mobilise Weightlifting: Hang Power Snatch Every 90sec: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 *Build Weight Throughout* Accessory: Muscle Snatch Every 90sec: 3 – 3 – 3 – 3 – 3 @50% of Hang Power Snatch …

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WOD: 14/08/2017

Warm Up/ Mobilise Strength: Push Jerk Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* Skill: Handstand Push Up  Technique Scaling Options MetCon: ‘DIANE’ 21 – 15 – 9:  Deadlift – 70/100 HSPU Time Cap: 12 Minutes

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WOD: 11/08/2017

Warm Up/ Mobilise Skill: Power Clean  Technique 10 Minutes to build to a Heavy Single HERO WOD: ‘The Chief’ 5 x 3 Minute AMRAP:  3 Power Cleans – 40/60 6 Press Ups 9 Air Squats *Rest 1 Minute between rounds* *Start each new round where the last one left*

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WOD: 10/08/2017

Warm Up/ Mobilise Strength: Bench Press  12 Minutes to establish a 1 Rep Max Skill: Rowing  Set Up Technique MetCon: For Time  1000m Row Time Cap: 5 Minutes Core: For Time  50 Sit Ups 50 Russian Twist – 12/16 Time Cap: 5 Minutes

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