WODS

18 7 2020 – Saturday – 40s

WOD
Teams of 2

Part A:
AMRAP 12
200m Run
10 HR Push Up
10 Air Squat
*Alternate Rounds

Rest 2min

Part B:
400m Farmer’s Carry
40 DB Burpee Squat Clean 22.5/15
40 Strict Pull Up
40 Synchro AbMat Sit Up
80/64 Cal Bike

17 7 2020 – Friday – Back Squat

SWOD
1. Back Squat
3×3

2. Strict Press
3×3
—————-
METCON

100 Back Squat 35/25
80 AbMat Sit Up
60 Push Up
40 Shoulder to Overhead
20 Over Bar Burpee

16 7 2020 – Thursday – Bench Press

SWOD
1. Bench Press
3-3-2-2-1-1

2. Deadlift
3-3-2-2-1-1

3. 6 Sets 20:10
HS Hold
Hollow Hold off Rig
——————-
METCON
AMRAP 12

4 Deadlift 52/35
4 Cluster
4 Power Snatch
12 Box Jump 24″/20″

14 7 2020 – Tuesday – Nationals WOD 2

SWOD
a) E2M x 5
3 Power Clean + 3 Thruster

b) 6 Rounds 20:10
MB Russian Twist
MB Sit Up
—————
METCON
NZ Nationals 2020 Qualifier Workout 2

9 Bar Facing Burpee
15 Wall Ball
23/19/15/11/7/3 Deadlift (Ascending Weights)

11 7 2020 – Saturday – 20 for 20

WOD
Teams of 2

Part A
AMRAP 20
20 Thruster 60/45
20 C2B Pull Up
20 Over Bar Burpee

3min Rest

Part B
100/80 Cal Bike
2km Run (400m Intervals)
30 Synchro Devil’s Press 22.5/15

9 7 2020 – Thursday – Bench Press

SWOD
1. Bench Press
3×5

2. Weighted Ring Dip
3×5

3. 3 Rounds
10 AbMat Sit Up
10 GHD Back Extension
10 Evil Wheel
10 Straight Leg Lift
——————
METCON
NZ Nationals Qualifier Workout 3

27-21-15

Double DB Hang Clean & Jerk 22.5/15
Toes to Bar

8 7 2020 – Wednesday – Squat Snatch

SWOD
E2M x 5

1 Squat Snatch + 5 OHS
1 Squat Snatch + 4 OHS
1 Squat Snatch + 3 OHS
1 Squat Snatch + 2 OHS
1 Squat Snatch + 1 OHS
——————–
METCON
NZ Nationals Qualifier Workout 1

AMRAP 9
10-20-30-40…

Power Snatch 35/25
Row (Cals)