WOD: 20/02/2017

Warm Up/ Mobilise Strength: Back Squat A: 12 Minutes to establish a heavy single B: 10 x 3 @60% of H.S MetCon: Burping KAREN For Time:  150 Wall Ball – 6/9 *Every Break = 2 rep ascending Down Up ladder (1st break – 2 Down Up, 2nd – 4, 3rd …

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WOD: 17/02/2017

Warm Up/ Mobilise Partner MetCon: ‘BRIGGS’ For Time In Pairs:  2000m Row 150 Wall Ball – 6/9 100 Burpees 50 Thrusters – 30/40 Time Cap: 30 Minutes

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WOD: 16/02/2017

Warm Up/ Mobilise Gymnastic Strength: EMOM: 12 Minutes 1: 3 – 5 Strict Pull Up 2: 3 – 5 Strict Ring Dip 3: 3 – 5 Strict HSPU MetCon: ‘ANNIE’ For Time: 50 – 40 – 30 – 20 – 10  Double Under – 2:1 Single Under Sit Up Time …

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WOD: 15/02/2017

Warm Up/ Mobilise Skill: Hang Clean  Technique Strength: Hang Clean A: 10 Minutes to establish a heavy single (any variation) B: 2 Hang Clean @80% H.S EMOM x 10 MetCon: For Total Reps 30:30 x 12:  Cal Assault Bike Burpee Box Over – 20″ 10m Shuttle Sprints Dumbbell Hang Squat …

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WOD: 14/02/2017

Warm Up/ Mobilise Strength: Bench Press A: 12 Minutes to Establish a Heavy Single B: 3 Rounds  10 x Bench Press @60% of H.S Rest 1 Minute Skill: Dumbbell Snatch  Technique Metcon: FOR TIME  100 Alternating DB Snatch – 15/22.5 *EMOM perform 5 Hand Release Press Ups* *Workout Starts with …

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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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