WOD: 20/09/2016

Warm Up/ Mobilise Gymnastic Strength: EMOM x 20 Minutes Minute 1: 3 – 8 Strict Pull Ups Minute 2: 5 – 10 Strict Press Ups Minute 3: 3 – 8 Strict Ring Dips Minute 4: 5 – 10 Strict Toes To Bar/ Hanging leg raise Skill: Double Unders 5 – …

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WOD: 19/09/2016

Warm Up/ Mobilise ‘CrossFit Total’ 1 Rep Max Back Squat: 15 Minutes to establish 1 Rep Max Strict Press: 10 Minutes to establish 1 Rep Max Deadlift 15 Minutes to establish

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WOD: 16/09/2016

Warm Up/ Mobilise Strength: Back Squat 5@40% / 5@50% / 5@60% of 90% 1RM Accessory: Bulgarian Split Squat 6/leg x 4 (AHAP) / Rest 45sec Skill: Toes to Bar 5-10 Minutes on Technique/ Scales and progressions MetCon: 3 Rounds For Time 10 Toes to Bar 15 Deadlift (60/90) 20 Box …

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WOD: 15/09/2016

Warm Up/ Mobilise Strength: Bench Press 5@40% / 5@50% / 5@60% of 90% 1RM Accessory: EMOM x 9Minutes Minute 1: 8 x Barbell Bent Over Row (AHAP) Minute 2: 15 x Band Tri-Cep Pushdown Minute 3: 15 x Band Face Pull MetCon: AMRAP in 12 Minutes 24 Sit – Ups …

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WOD: 14/09/2016

Warm Up/ Mobilise Olympic Lifting: Snatch Complex Every 90sec For 6 Rounds: 1 x Snatch Deadlift + 1 x Snatch Pull + 1 x Power Snatch *Build Weight* MetCon: EMOM x 12 Minutes Minute 1: 5 Unbroken Hang Power Snatch (30/40) Minute 2: 10 Box Jump (20/24″) Minute 3: 20 …

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WOD: 13/09/2016

Warm Up/ Mobilise Strength: Deadlift 5@40% / 5@50% / 5@60% of 90% 1RM Accessory: Barbell Hip Thrust/ Good Morning SuperSet: 4 Rounds 8 Barbell Hip Thrust (from floor) AHAP 15 Banded Good Morning AHAP Rest 1minute MetCon: For Time 42 – 30 – 18 reps of: Plate Overhead Lunge (15/20) …

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WOD: 12/09/2016

Warm Up/ Mobilise Strength: Strict Press/ Front Squat A: Strict Press 5@40% / 5@50% / 5@60% of 90% 1RM B: Front Squat 5@40% / 5@50% / 5@60% of 90% 1RM Skill/ Accessory: Pull Ups/ Handstand Hold EMOM x 10 Minutes Even: 3-8 Strict Pull Ups/ Negative/ Ring Row Odd: 15-30 …

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WOD: 09/09/2016

Warm Up/ Mobilise Strength: Front Squat/ Deadlift A: Front Squat 5@75% / 3@85% / 1+@95% of 90% 1RM B: Deadlift 5@75% / 3@85% / 1+@95% of 90% 1RM Accessory: Bulgarian Split Squat 6/Leg x 4 (AHAP) / Rest 45sec MetCon: For Time 25 Deadlift (60/90) 50 Wall Ball (6/9) 75 …

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WOD: 08/09/2016

Warm Up/ Mobilise Strength: Bench Press 5@75% / 3@85% / 1+@95% Accessory/ Skill: Pull Up / Press Up/ Ring Dip EMOM for 12 Minutes Minute 1: 5-10 Strict Press Ups Minute 2: 3-8 Strict Pull Ups Minute 3: 3-8 Strict Ring Dips MetCon: FOR TIME BUY IN: 500m Row/ Ski …

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07/09/2016

Warm Up/ Mobilise Olympic Lifting: Clean Complex A: Every 90sec for 8 Rounds 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean *Build to a max Complex* B: Max Output in 6 Minutes for Max Kgs Power Clean C: 2 Rounds 30sec Hollow Hold 15sec Rest 30sec Hollow …

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