WOD: 13/02/2017

Warm Up/ Mobilise Strength: Deadlift EVERY 2 MINUTES: 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* MetCon: ‘VIKING KELLY’ 3 Rounds For Time:  20 Cal Row 20 Box Jump – 20/24″ 20 Wall Ball – 6/9 Time Cap: 12 Minutes

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WOD: 10/02/2017

Warm Up/ Mobilise Skill: Power Snatch  Technique Build Weight MetCon: Modified ‘The Cheif’ 5 x 3Minute AMRAP:  3 Power Snatch – RX: 30/40 RX+: 35/50 6 Down Up 9 Air Squat *Rest 1 Minute between round* *Start each new round where you left off*

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WOD: 09/02/2017

Warm Up/ Mobilise Strength: Bench Press/ Pull Ups A: Bench Press Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Maintain Weight Throughout* B: Strict Pull Ups 3 Rounds:  Max Unbroken Strict Pull Up (if no Strict pull ups 3 x Negative Reps w/3sec Neg) Rest 1 …

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WOD: 08/02/2017

Warm Up/ Mobilise Strength: Overhead Squat Every 90 sec x 7:  2 x Overhead Squat *Maintain Weight Throughout* MetCon: For Total Reps 30:30 x 12:  Cal Assault Bike Alternating KB Snatch – 12/20 Cal Row 10m Farmers Walk – 24/32

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WOD: 07/02/2017

Warm Up/ Mobilise Strength: Push Jerk Every 90 sec x 6:  3 x Push Jerk *Build Weight Throughout* MetCon: ‘Spring Rainhill seeding WOD’ AFAP: 6 Minutes (3,3,6,6 etc)  Thrusters – 20/30 Bar Over Burpees *Females must set up a seperate bar for Burpees*

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WOD: 06/02/2017

Warm Up/ Mobilise Strength: Front Squat Every 90 Sec: 3 – 3 – 3 – 3 – 3 – 3 *Maintain Weight Throughout* Accessory: Bulgarian Split Squat 3 Rounds:  10/ Leg B.S.S – A.H.A.P MetCon: ‘Feb Rainhill WOD 2’ 3 Rounds For Time:  50 Double Unders – 2:1 Single Unders …

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WOD: 03/02/2017

Warm Up/ Mobilise Core: 20sec Work: 10sec Rest x 12  Hollow Hold Arch Hold Side Plank Left Side Plank Right Skill: HSPU  Technique Scaling Options MetCon: ‘Open Workout 16.4’ AMRAP: 13 Minutes  55 Deadlifts – 70/102 55 Wall Ball – 6/9 55 Cal Row 55 HSPU

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WOD: 02/02/2017

Warm Up/ Mobilise Strength: Push Press Every 90 Sec: 3 – 3 – 3 – 3 – 3 – 3 *Maintain Weight Throughout* MetCon: 3 Rounds For Time  10 Back Squat – 35/50 20 Box Jump – 20/24″ 30 Sit Up Time Cap: 12 Minutes

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WOD: 01/02/2017

Warm Up/ Mobilise Power Clean Technique Strength: Power Clean  12 Minutes to Establish a Heavy Single MetCon: FOR TIME  100 Power Clean – 35/50 *EMOM complete 3 Burpees* *Workout Starts with 3 Burpees* Time Cap: 18 Minutes

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WOD: 31/01/2017

Warm Up/ Mobilise Strength: Front Squat EMOM: 10 Minutes  2 x Front Squat *Maintain Weight Throughout* Accessory: Romanian Deadlift 3 Rounds:  10 x R.D.L – AHAP Rest 60 Sec MetCon: FOR TIME  100 Double Unders – 2:1 Single Unders 50 Air Squats 30 Alt Front Rack Lunges – RX:35/50 RX+:40/60 …

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