WOD: 06/10/2017

Warm up/ mobilise Hero WOD: ‘Carse’ For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of:  Squat Clean – 30/40 Double Under – 2:1 Single Under Deadlift – 55/80 Box jump – 20/24″ Time Cap: 30 Minutes *Only 1 Barbell is permitted, …

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WOD: 05/10/2017

Warm Up/ Mobilise Gymnastics: EMOM: 12 Minutes 1: 3 – 6 Strict Pull Ups 2: 3 – 6 Strict HSPU 3: 3 – 6 Strict Ring Dips Accessory: Upper Body 3 Rounds for quality  10 Bench Press – 40/60 10 Barbell Bent Over Row – 35/50 15 Barbell Bicep Curls …

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WOD: 04/10/2017

Warm Up/ Mobilise Weightlifting A: High Hang Snatch + Low Hang Snatch Every 90sec: (1+1) x 6 *Build Weight Throughout* B: Tempo Paused Back Squat (3211) Every 90sec: 3 – 3 – 3 – 3 – 3 *Building weight throughout, keep to tempo* C: Turkish Get Up EMOM: 6 Minutes …

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WOD: 03/10/2017

Warm Up/ Mobilise Strength: Deadlift Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Build Weight throughout (focus on form)* MetCon: For Time 30 – 20 – 10:  Sit Up Box jump – 20/24″ Hang Power Clean – 35/50 Time Cap: 12 Minutes

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WOD: 02/10/2017

Warm Up/ Mobilise Strength: Thruster (From Rack) Every 90sec: 2 – 2 – 2 – 2 – 2 – 2 – 2 *Build Weight Throughout* MetCon: ‘Jackie’ For Time:  1000m Row 50 Thrusters – 15/20 30 Pull Ups Time Cap: 12 Minutes

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WOD: 29/09/2017

Warm Up/ Mobilise ‘Jane’s Big Dirty 4-0’ AMRAP: 30 Minutes Buy In:  9 Burpee Pull Up/ C2B/ RX+ MU 77 Cals (Row/ Bike/ Ski) 400m Walking Lunge In any remaining time AMRAP:  40 Double Unders – 2:1 Single Unders 40 Sit Ups 40 Down Ups 40 Goblet Squats – 16/24 …

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WOD: 28/09/2017

Warm Up/ Mobilise Skill: Power Clean  Technique ‘The WODIng of Harry & Vic’ 5 Rounds For Time:  30 Wall Ball – 6/9 9 Power Clean – 50/70 20 Cals (Row/ Bike/ Ski Erg)  17 Plate GTOH – 15/20 Time Cap: 30 Minutes *Wishing Harry & Vic a Big Barbaric good …

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WOD: 27/09/2017

Warm Up/ Mobilise Weightlifting: A: Push Jerk Every 90sec: 2 – 2 – 2 – 2 – 2 – 2 – 2 *Build Weight Throughout* B: Accessory EMOM: 12 Minutes (3 Rounds) 1: 12 x Alt KB Single Arm Strict Press – AHAP 2: 6 x Prone DB Row – …

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WOD: 26/09/2017

Warm Up/ Mobilise Strength: Deadlift/ Back Rack Lunge EMOM: 10 Minutes Even: 3 x Deadlift @ 75-80% 1RM (If Known) Odd: 6 Alt Back Rack Lunge – A.H.A.P MetCon: 4 Rounds For Time  30 Double Unders – 2:1 Single Unders 20 Russian KB Swing – 16/24 (RX+ 24/32) 10 Front …

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WOD: 25/09/2017

Warm Up/ Mobilise Strength: Bench Press/ Pull Ups A: Bench Press Every 2 Minutes: 5 – 5 – 5 – 5 – 5 @ 70-80% of 1RM (if known) B: Strict Pull Ups 4 Rounds:  3 – 6 Strict Pull Ups Rest 60sec MetCon: AMRAP:10 Minutes  5 STOH – 40/60 …

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