WOD – 26/09/17

Warm Up / Mobilise  Strength  Every 4 Minutes X 4 8 Front Squats (Heavier than last week) 5 Rounds In a 4 Min Window 400m Run AMRAP Thrusters 42.5/30 2 Minute Rest  Warm Down / Mobilise 

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WOD – 25/09/17

Warm Up / Mobilise  WOD 10 Rounds Every 2 Mins 2 MU’s 4 Strict HSPU’s 8 KB Snatch (S) 4 Strict Pull Ups 6 Pikes 8 KB Snatch   6 Banded Pull Ups Or Ring Rows 8 Press Ups 8 KB Snatch Cool Down / Mobilise 

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Endurance – 23/09/17

Warm Up / Mobilise  Warm Up – 400m Run Dynamic Running Drills 4 Rounds 45’s Sprint @60% 15’s Rest Three Sets of Mile repeats 75%,85%,90%+ Rest 3 Mins between Sets (Times should reflect work rate) Warm Down – 400m Jog 10 Min Static Stretching

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WOD – 22/09/17

Warm Up / Mobilise  Strength  EMOM X 8 3 Hand Snatch – (Focus on Quality of of movement and speed under the bar) The… Every 3 Mins X 4 3 Back Squat T-21X1 WOD  8 Min AMRAP DB Snatch 30/20 3,6,9,12….. Box Jump 30″/24 3 Box Jumps Cool Down / Mobilise 

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WOD – 20-09-17

Warm Up / Mobilise  Strength  Deadlift – 3X6 (75%) Clean Pulls 6X3 (100% Clean Weight) WOD – In Pairs  6 Rounds 2 Min Row / AD / Ski – Max Calories  1 Partner FR Holds 2 KB’s or DB’s After 2 mins swap with your partner. Score = Total Kcals Cool Down / Mobilise 

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WOD – 19/09/17

Warm Up / Mobilise  Strength  EMOM – 12 Mins 1 – 5/8 Strict Pull Ups (S) – Negs 2/4 Or Ring Rows 8/12 2 -4/10 DHSPU (S) – Pikes or Push Ups 10 WOD  21-15-9 Burpee Pull Ups V-Ups 200m Run Cool Down / Mobilise 

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WOD – 18/09/17

Warm Up / Mobilise  Strength  Every 4 Minutes X 4 8 Front Squats (Start at 60% Build if possible) WOD – 18 Min AMRAP  18 Min AMRAP 8 Single Arm OH Lunges (R-Arm) 30/20 8 Single Arm OH Lunges (L-Arm) 16 Down Ups 24 Wall-Balls 32 DU’s Cool Down / Mobilise 

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WOD – 15/09/17

Warm Up / Mobilise  10 Min AMRAP  20 Hang Power Clean 50/35 20 T2B 20 Box Jump Overs Rest 5 Mins 10 Min AMRAP  20 FR Lunges 50/35 20 HSPU 40 DU’s Warm Down / Mobilise   

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WOD – 13/09/17

Warm Up / Mobilise  Strength  OH Squat – 3-3-3-3-3 (Starting Weight Heavier than last weeks 5’s) WOD  5 rounds for time 400m Run 15 Overhead Squats 42.5 / 30 Compare Score to 15/05/17 Cool Down / Mobilise 

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WOD – 12/09/17

Warm Up / Mobilise  EMOM 1 – 10 Min  1 Min – 8/10 DB or KB Strict Press AHAP 2 Min – 5/8 Strict Chin Ups – If you can go weighted do it. WOD  400m Suit Case Carry (Single DB or KB) (200m Right arm – 200 Left) 30 TGU’s AHAP (For quality Not…

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