WOD: 13/04/2017

Warm Up/ Mobilise Strength: Front Squat Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 *Build weight throughout* MetCon: For Time  1000m Row 100 Double Unders – 2:1 Single Unders 100 Box Over – 20/24″ Time Cap: 20 Minutes

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WOD: 12/04/2017

Warm Up/ Mobilise Bergener Warm Up Weightlifting: Snatch A: 12 Minutes to establish a heavy single B: Snatch Pull Every 90sec: 4 – 4 – 4 @ 105% of heavy single C: Barbell Good Morning 10 – 10 – 10 AHAP

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WOD: 11/04/2017

Warm Up/ Mobilise Strength: Bench Press/ Pull Ups A: Bench Press Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Maintaining weight throughout* B: Strict Pull Ups 3 Rounds:  Max Effort Rest 1 Minute MetCon: For Time 30 – 20 – 10:  Alternating Front Rack Lunge – …

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WOD: 10/04/2017

Warm Up/ Mobilise Strength: Deadlift Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 *Build weight throughout* MetCon: ‘Fight Gone Bad’ EMOM: 18 Mins for Max Reps 1: Max Rep Wall Ball – 6/9 2: Max Rep Sumo Deadlift High Pull – 25/35 3: Max Rep …

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WOD: 07/04/2017

Warm Up/ Mobilise MetCon: For Time  Run 1 Mile  50 Front Squats – 35/50  100 Burpees Time Cap: 30 Minutes  

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WOD: 06/04/2017

Warm up/ Mobilise Strength: Bench Press Every 2 Minutes: 10 – 8 – 6 – 4 – 2 *Build Weight, 1 attempt at each* MetCon: ‘Diane’ For Time: 21 – 15 – 9  Deadlift – 70/100 HSPU Time Cap: 12 Minutes

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WOD: 05/04/2017

Warm Up/ Mobilise Weightlifting: Clean Complex 15 Minutes to build to a max for the following complex:  1 Power Clean + 1 Front Squat + 1 Hang Power Clean + 1 Front Squat Accessory: EMOM: 12 Minutes Minute 1: 5 x Box Jump – 24/30″ Minute 2: 10m DB Walking …

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WOD: 04/04/2017

Warm Up/ Mobilise Strength: Push Jerk/ Strict pull Ups A: Push Jerk Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 *Build weight throughout* B: Strict Pull Ups 4 x Max Effort *Rest 1 Minute between efforts* MetCon: For Time  20 Cal Row/ Bike 30 …

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WOD: 03/04/2017

Warm Up/ Mobilise Strength: Posterior Chain A: Back Squat Every 2 Minutes: 10 – 8 – 6 – 4 – 2 *Build weight throughout, only 1 attempt at each* B: Romanian Deadlift 4 Rounds:  8 RDL – AHAP Rest 1 Minute MetCon: ‘Annie’ For Time: 50 – 40 – 30 …

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WOD: 31/03/2017

Warm Up/ Mobilise Strength: Thruster Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* Hero WOD: ‘OMAR’ For Time:  10 Thrusters – 30/40 15 Bar Facing Burpees 20 Thrusters 25 Bar Facing Burpees 30 Thrusters 35 Bar Facing Burpees Time Cap: 20 …

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