WOD: 11/11/2016

Warm Up/ Mobilise Skill: Hang Power Snatch Technique Thruster Technique Pull Up progressions/ scales MetCon: Remembrance Day WOD AMRAP for 18 Minutes: 11 Hang Power Snatch (25/35) 11 Burpees 11 Thrusters (25/35) 11 Pull Ups *On the 11th Minute Stand still for 1 Minutes silence* Lest We Forget

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WOD: 10/11/2016

Warm Up/ Mobilise Strength: EMOM for 10 Minutes Minute 1: 5 x Deadlift (AHAP) Minute 2: 30 Sec Handstand Hold or Wall Walk & Hold MetCon: As Far As Possible in 12 Minutes Buy In: 1000m Row AFAP: 2,2,2,4,4,4 etc Press Ups Plate GTOH (15/20) Box Jump (20/24″) *Score is …

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WOD: 09/11/2016

Warm Up/ Mobilise Olympic Lifting: Push Jerk/ Clean Pull A: 12 Minutes to establish a heavy Single B: Every 90sec for 5 Rounds 5 x T&G Clean Pull @80% 1RM Clean (if known) Accessory/ Core: A: Turkish Get Up 5/arm (AHAP) B: 3 Rounds Gymnastics Swimming

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WOD: 08/11/2016

Warm Up/ Mobilise Strength: Front Squat EMOM for 10 Minutes 2 x Front Squat (AHAP) *Maintain Weight* Accessory: Weighted Step Ups 8/ Leg x 3 (AHAP) / Rest 45-60sec MetCon: For Time 50 Deadlift – 35/50 25 Sit Ups 50 Alternating FR Lunges – 35/50 25 Toes To Bar Time …

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WOD: 07/11/2016

Warm Up/ Mobilise Strength: Bench Press EMOM for 10 Minutes 3 x Bench Press (AHAP) *Maintain weight throughout* Accessory: Barbell Bent Over Row 6rep x 4 (AHAP) /Rest 1 Minute MetCon: For Time 30 – 20 – 10 rep rounds of: Wall Ball – 6/9 Alternating KB Snatch RX: 12/20 …

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WOD: 04/11/2016

Warm Up/ Mobilise Weightlifting: Power Snatch 12 Minutes to establish a heavy Single *Focus on Form over load* Accessory: Barbell Good Morning 8rep x 3 (AHAP) /Rest 1 Minute between sets MetCon: 4 Rounds For Time 20 Wall Ball (6/9) 10 Toes To Bar 5 Power Snatch RX: 30/40 RX+: …

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WOD: 03/11/2016

Warm Up/ Mobilise Gymnastics: EMOM for 10 Minutes Even: 5 Strict Pull Ups / 3 Negative Reps Odd: 5 HSPU / 3 Wall Walk MetCon: 3 Rounds For Total Reps A: TABATA Cal Row B: TABATA Press Ups C: TABATA Double Unders *Tabata = 20 Sec work : 10 Sec …

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WOD: 02/11/2016

Warm Up/ Mobilise Olympic Lifting: Split Jerk 12 Minutes to build to a heavy Single Accessory: 3 Rounds 10 Seated Strict Press (AHAP) 12 Lateral Raises (AHAP) 12 Banded Face Pulls Rest 1 Minute Core: EMOM for 9 Minutes Minute 1: 10 – 15 V – Sit Ups Minute 2: …

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WOD: 01/11/2016

Warm Up/ Mobilise Strength: Back Squat Every 90sec for 6 Rounds: – 3 x Back Squat *Maintain Weight* Accessory: Bulgarian Split Squat – 6/Leg x 4 / Rest 45sec between sets MetCon: For Time – 25 Front Squat (35/50) – 50 Alternating Plate Overhead Lunges (15/20) – 75 Russian KB …

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WOD: 31/10/2016

Happy Halloween! Warm Up/ Mobilise Strength: Clean Grip Deadlift 15 Minutes to build to a heavy single Skill: Hang Power Clean Technique/ build weight MetCon: ‘The Number of the Beast’ For Time: A: 6 Rounds of: 6 Deadlift RX: 70/100 RX+: 80/110 6 Box Jump RX: 20/24 RX+: 24/30″ REST …

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