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Posted on 30th September 2018 by Chris Cummins
Power Snatch Movement Breakdown + 10 mins practice @ light/moderate weight.
5 Rounds
3 Power Snatch (Building)
5 Bench Press (Building)
20/15 Cal Row Sprint
-Rest 3:00
*You should really need your rest here, your scores for the WOD will be your heaviest set of 3 power snatches, your heaviest set of 5 bench press and your SLOWEST time for 20/15 cals on the rower.
**Work in pairs, share benches/bars and spot your partner on the bench press during your rest.
Posted on 27th September 2018 by Chris Cummins
Back Squat
Build to a 3RM
+
3 x 3 @ 80%
AMRAP 8 in 2’s
4 Down Ups
4 x 20m Shuttle Sprints
-Alternate full rounds
Posted on 26th September 2018 by Chris Cummins
Strict Press
Build to a heavy set of 6
+
3 x 6 @ 80% 6RM
5 RFT
20 Single DB STOH (22.5/15)
20 Burpees
Posted on 25th September 2018 by Chris Cummins
Deadlift
Build to a 4RM
+
2 x 4 @ 80% 4RM
-Aim for this to be heavier than the 6RM from 3 weeks ago
21-15-9
Deadlifts (102.5/70)
HRPU
*400m Run after every set of HRPU
Posted on 24th September 2018 by Chris Cummins
Power Cleans
Technique focus – Light work, no maxing out. Working in bigger sets of touch and go reps around the WOD weight.
EMOM 6
12/10 Cal Row
Rest 2:00
EMOM 6
4 Power Cleans + 8 Thrusters (40/25)
Rest 2:00
EMOM 6
12/10 Cal Row
Rest 2:00
EMOM 6
4 Power Cleans + 8 Thrusters (40/25)
-If you need to scale the reps, do so as needed. The work should take around 40s of each minute.
Posted on 23rd September 2018 by Chris Cummins
KB Complex x 3 Sets
10 KB Deadlifts
10 KB Hang Cleans
10 KB Front Squats
10 KB STOH
Build weight, 2x KBs.
For Time
10-20-30-40-50
KB Swings (24/20)
*15 Box Facing Burpee BJO after each set (24/20″)
-18 Min Cap
Posted on 19th September 2018 by Chris Cummins
Run 1 Mile
Rest 4 Mins
Run 800m
-Note down times separately for each. Time starts from the astro turf and finishes back on the astro turf.
For Time
50 Wall Balls (9/7)
40 DB Snatch (22.5/15)
30 Box Jumps (30/24)
40 DB Snatch
50 Wall Balls
Posted on 18th September 2018 by Chris Cummins
3 Rounds
AMRAP 6
Row 15 Cals
15 Burpees Over Erg
Rest 2 Mins
AMRAP 6
10 Pull Ups
20 Push Ups
30 Squats
Rest 2 Mins
-At the end there will be two separate scores, one for each AMRAP. That score will be the LOWEST amount of rounds completed in any one of the 3x 6 Min AMRAPs.
Posted on 17th September 2018 by Chris Cummins
Hang Power Clean
Build to a heavy set of 5 in 15 mins
3 RFT
5 Hang Power Cleans (80/55)
25 Wall Balls
50 Double Unders
Posted on 16th September 2018 by Chris Cummins
12 Mins to build to a heavy set of 4 Front Squats
30-20-10
Burpees
TTB
Front Squats (42.5/30)
*18 Minute Cap