WODS

16 12 2020 – Wednesday – Power Clean

SWOD
Power Clean
5 @ 55%, 5 @ 60%, 4 @ 65%, 4 @ 70%, 3 @ 75%, 3 @ 80%
————–
METCON

50 Deadlift 45/30
35 Hang Power Clean
20 Bar Facing Burpee
35 Hang Power Clean
50 Deadlift

8 12 2020 – Tuesday – EMOM

SWOD
1RM Push Jerk
———-
METCON
EMOM 16

1. Row (cals)
2. Deficit Push Up
3. Deadball Clean 30/20
4. HS Walk (metres)

1 12 2020 – Tuesday – Open 14.3

SWOD
Bench Press
12min – Work to 1RM
13-20min – EMOM 8 – 3 Bench Press @ 75% of above
—————
METCON
CFG Open 14.3
AMRAP 8

10 Deadlift 61/43
15 Box Jump 24″/20″
15 Deadlift 84/61
15 Box Jump
20 Deadlift 102/70
15 Box Jump
25 Deadlift 125/84
15 Box Jump
30 Deadlift
15 Box Jump

28 11 2020 – Saturday – Teams of 2

WOD
Teams of 2
Split reps as needed

42-30-18
DB Snatch 22.5/15
Burpee Pull Up

into

10 Rounds
50 Double Under
30m DB Overhead Lunge

into

30/24 Cal Bike
30 Clean & Jerk 50/40
30/24 Cal Bike

27 11 2020 – Friday – Deadlift

SWOD
E2M x 6
Build to 3RM Deadlift
—————-
METCON
Tabata – 8 Rounds of each

1. Back Squat
2. Ring Row
3. Bar Hang
4. Row (Cals)
*1min rest between sets

26 11 2020 – Thursday – Bent Over Row

SWOD
E2M – 3 Rounds

1. 12 BB Bent Over Row
2. 12 DB Bench Press
3. 12 GHD Sit Up
—————-
METCON
AMRAP 16

10 HSPU
10 Toes to Bar
10/8 Cal Bike
10 DB Box Step Over 22.5/15

25 11 2020 – Wednesday – Front Squat

SWOD
Front Squat
4 @ 80%, 2 @ 87%,
4 @ 80%, 2 @ 90%,
4 @ 80%, 2 @ 90%+
—————–
METCON
AMRAP 12

Wall Ball
C2B Pull Up
Hang Power Clean 52/35
Push Press

*Change when movement breaks

24 11 2020 – Tuesday – Push Jerk

SWOD
a) Push Jerk
4×4 @ 80%

b) Ring Dip
4×3 @ 80%+
—————-
METCON
8RFT

100m Run
12 American Swing 24/16
6 Burpee Box Jump Over 24″/20″