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WOD: 17/11/2017

Warm Up/ Mobilise Barbell Prep MetCon: AMRAP: 20 Minutes  42 Double Unders – 2:1 Single Unders 21 Deadlift – 25/35 30 Burpees 15 Hang Power Snatch – 25/35 18 Box Jump Over – 20/24″ 9 Overhead Squat – 25/35

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WOD: 16/11/2017

Warm Up/ Mobilise EMOM: 25 Minutes 1: 150/200m Row 2: 10 x DB Bench Press – 15/22.5 3: 6 – 10 Toes To Bar 4: 150/200m Ski Erg 5: 16 Step (8 Step Right/ 8 Step Left) Single Arm Overhead KB Walking Lunge – 16/24

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WOD: 15/11/2017

Warm Up/ Mobilise Barbell Warm Up/ Prep Weightlifting: A: Rainhill Complex Every 2 Minutes x 6:  1 Clean + 2 Front Squat + 3 STOH *Build to Heavy complex* B: EMOM: 8 Minutes  1 Clean + 2 Front Squat + 3 STOH @ 80% of A C: Accessory  100 Band …

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WOD: 14/11/2017

Warm Up/ Mobilise Strength: EMOM: 9 Minutes 1: 20 – 30sec Hollow Hold 2: 20 – 30sec Arch Hold 3: Max Unbroken Strict Pull Up Skill: Rope Climb  Technique/ Progressions MetCon: For Total Reps A: AMRAP: 2 Minutes  Double Unders REST 1 Minute B: AMRAP: 2 Minutes  Rope Climb REST …

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WOD: 13/11/2017

Warm Up/ Mobilise Movement & Barbell Prep ‘Fight Gone Bad’ EMOM: 18 Minutes 1: Wall Ball – 6/9 2: Sumo Deadlift High Pull – 25/35 3: Box Jump – 20″ 4: Push Press – 25/35 5: Cal Row 6: Rest

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WOD: 10/11/2017

Warm Up/ Mobilise Movement/ Barbell Prep MetCon: ‘Dirty 30’ For Time: – 30 Box Jump – 20/24″ – 30 C2B Pull Ups – 30 American KB Swing – 16/24 – 30 Front Squat – 35/50 – 30 Toes To Bar – 30 Push Press – 35/50 – 30 Deadlift – …

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WOD: 09/11/2017

Warm Up/ Mobilise Accessory: A: Bulgarian Split Squat Every 2 Minutes: 6 – 6 – 6 – 6/ Each leg *Build to challenging weight and maintain throughout* B1: TABATA (20:10 x 8)  Back Squat – 30/40 REST 2 Minutes B2: TABATA  Alt Front Rack Lunge – 30/40 *Score is total …

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WOD: 08/11/2017

Warm Up/ Mobilise Weightlifting: Technique/ Barbell Prep  Thruster Push Press Push Jerk Split Jerk A: Complex  Thruster + Push Press + Push Jerk + Split Jerk Every 2 Minutes: 1 – 1 – 1 – 1 – 1 – 1 – 1 *Build To Max Complex* B: Accessory: EMOM: 12 …

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WOD: 07/11/2017

Warm Up/ Mobilise A: EMOM: 10 Minutes Even: 5 x Bench Press @ 70 – 80% 1RM Odd: 150/200m Row Skill: Overhead Squat  Technique B: ‘Jeremy’ For Time: 21 – 15 – 9:  Overhead Squat – 30/40 Burpees Time Cap: 12 Minutes

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WOD: 06/11/2017

Warm Up/ Mobilise Skill: Hang Clean  Technique In a 25 Minute Window: A: For Time  Run 2 Mile B: In remaining time  Establish a 1RM Hang Clean

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