WOD: 11/05/2017

Warm Up/ Mobilise Strength: Bench Press/ Bent Over Row EMOM: 10 Minutes Even: 5 x Bench Press Odd: 5 x Barbell Bent Over Row *Maintain Weight Throughout* Skill: Toes to Bar  Technique Progressions/ Scaling MetCon: 3 Rounds for Time  21 Press Ups 15 Toes to Bar 9 STOH – RX: …

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WOD: 10/05/2017

Warm Up/ Mobilise Weightlifting: Hang Snatch A: 12 Minutes to establish a heavy single (any variation) B: 3 x Hang Snatch @ 70% x 4 C: 3 x Snatch Deadlift @ 110 – 120% x 4

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WOD: 09/05/2017

Warm Up/ Mobilise Strength: Back Squat Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Maintain Weight* MetCon: AMRAP: 12 Minutes  15 Front Squat – 35/50 30 American KB Swings – 16/24 60 Double Unders – 2:1 Single Unders  

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WOD: 08/05/2017

Warm Up/ Mobilise Strength/ Gymnastics: EMOM: 12 Minutes 1: 3 – 6 Alternating Pistol Squats 2: 3 – 6 Strict Pull Ups 3: 3 – 6 Strict HSPU or 1 – 3 Wall Walk *Work for quality over quantity* MetCon: For Time  100 Burpee Box Jump – 20/24″ Time Cap: …

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WOD: 05/05/2017

Warm Up/ Mobilise MetCon: For Time  50 Wall Ball – 6/9 50 Alternating DB Snatch – 15/22.5 500m Farmers Walk – 2 x 16/24 40 Wall Ball 40 Alt DB Snatch 400m Farmers Walk 30 Wall Ball 30 Alt DB Snatch 300m Farmers Walk 20 Wall Ball 20 Alt DB …

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WOD: 04/05/2017

Warm Up/ Mobilise Strength: Bench Press Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Build Weight Throughout* Skill: Toes to Bar  Technique Progressions Sclaing Options MetCon: ‘Rainhill WOD 4’ AMRAP: 8 Minutes KENNEDY (RX)  10 Box Jump – 20/24″ 10 STOH – 35/50 10 Toes to …

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WOD: 03/05/2017

Warm Up/ Mobilise Weightlifting: Rainhill WOD 2 A: Establish a Max for the following complex: 1 Clean + 1 Thruster + 1 Hang Clean + 1 Thruster B: Rainhill WOD 3 For Time:  15 Cal Row 3 Thruster 12 Cal Row 6 Thruster 9 Cal Row 9 Thruster 6 Cal …

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WOD: 02/05/2017

Warm Up/ Mobilise Strength: Deadlift Every 90sec: 2 – 2 – 2 – 2 – 2 – 2 – 2 *Build weight throughout* MeCon: Rainhill WOD 1 For Time:  40 Double Unders 10 Cleans – 35/50 15 Alt Front Rack Lunge – 35/50 20 Bar Over Burpees 15 Alt Front …

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WOD: 28/04/2017

Warm Up/ Mobilise Skill: Pull Ups  Kipping Technique Pull Up Progressions & Scales HERO WOD: ‘BONDY’ AMRAP: 20 Minutes  6 Pull Ups 11 Burpees 24 Sit Ups RX+ : Men wear 10kg weighted vest/ Women wear 7kg weighted vest

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WOD: 27/04/2017

Warm Up/ Mobilise Strength: Deadlift/ Ring Dip EMOM: 10 Minutes Even: 5 x Deadlift – Maintaining Weight Odd: 3 – 6 Ring Dip MetCon: For Time 21 – 15 – 9:  American KB Swings – 16/24 Box Jump Over – 20/24″ Wall Ball – 6/9 Time Cap: 12 Minutes  

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