Friday 22nd October 2021

A. Push Press

  • 5-5-5-5

Superset with 5-8 strict pull-ups or ring rows

E3M

 

B. 5 x 2 min AMRAPs

  • 5 Shoulder to Overhead (50/70)
  • 3 Burpees over the bar

1 min rest in between

Score total reps each AMRAP.

1 round = 8 reps

Thursday 21st October 2021

A. Deadlift

  • 8-8-8-8

Superset with 15-20 unbroken Russian swings

E3M

 

B. “Running Christine”

3RFT

  • 400m Run
  • 12 Deadlifts (3/4 BW / BW)
  • 21 Box Jumps (20”/24”)

 

Wednesday 20th October 2021

A. Front Squat

  • 3-3-3-3

E2.5M

 

B. AMRAP 3

  • Max cals on rower

1 mins rest

 

C. AMRAP 3

  • Max Wall Balls (7/9)

1 min rest

 

D. AMRAP 3

  • Max cals on bike

1 min rest

 

E. AMRAP 3

  • Max Wall Balls (7/9)

 

Tuesday 19th October 2021

A. EMOM 15

  • 1 x Power Snatch

 

B. 9 min AMRAP

  • 10 Power Snatch (25/35)
  • 3 Bar Muscle ups

 

Monday 18th October 2021

“Batman & Robin”

Partner WOD

26 min AMRAP

Partner 1: Run 400m

Partner 2: Max C&J (42.5/60) until Partner 1 returns

Switch over

Partner 1: Run 400m

Partner 2: Max Back Squat (42.5/60) * Barbell taken from ground

Switch over

Partner 1: Run 400m

Partner 2: Max DU’s (10 DU = 1 point)

Switch

Partner 1: Run 400m

Partner 2: Max Burpees

 

Finisher: 5-4-3-2-1

  • Strict Pull-up
  • Strict Dip

Untimed. Unbroken

Saturday 16th October 2021

A. EMOM 15

  • 1 x Snatch

Building with each good rep. Essentially warming up for Part B

 

B. Open WOD 13.1

17min AMRAP

  • 40 Burpees
  • 30 Snatch (20/35)
  • 30 Burpees
  • 30 Snatch (35/60)
  • 20 Burpees
  • 30 Snatch (45/75)
  • 10 Burpees
  • AMRepsAP Snatch (55/95)

Athlete must change own weight.

Scaled version will be (15/20) then (25/35) then (35 /45)

Friday 15th October 2021

A. 12 mins to build to heavy complex of:

  • 1 x Squat Clean + 2 Front Squats

 

B. 4 x 3 min AMRAP

  • 200m Run
  • 21 Wall Balls (7/9)
  • Max T2B

 Rest 1 minute

Score is total T2B.

Score each round.

Thursday 14th October 2021

A. Bench Press

  • 5-5-5-5

Superset with 5-8 Strict Pull-ups or Ring Rows

E2.5M

 

B. For Time

  • 500m Row Sprint

Rest until 4 minutes then into;

 

C. For Time:

  • 30 Alternating Single arm DB Man Makers (15/22.5)

Wednesday 13th October 2021

A. 15 mins to build to a heavy 1RM Deadlift

 

B. For time:

  • 45 KBS (24/32)
  • 400m Run
  • 35 KBS
  • 800m Run
  • 25 KBS
  • 1200m Run
  • 15 KBS

20 min cap

Tuesday 12th October 2021

A. Strict Press

  • 5-4-3-2-1

Superset with 5-4-3-2-1 Strict Pull-ups

E2.5M

 

B. For time

21-15-9

  • Shoulder to Overhead (42.5/60)
  • Pull ups
  • Box Jump over (20”/24)

 15 min cap