5 January 2016 – Welcome Back Wolves

 

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Warmup:

2 rounds

200m run

10 push ups

10 windmills

10 spine twists

10 situps

 

Conditioning:

Floor Bench + Push Press

10 + 5-10 (depending on weight)

4 working sets (40kg)

 

WOD:

16 Minute EMOM

Minute 1: Row 15/13 cal

Minute 2: 15 KB Swings (30kg/20kg)

Minute 3: 15 Wall Balls (10kg/7kg)

Minute 4: Weighted Situps

At the start of each minute, do 2 burpees (No burpees on rower round)

Score: 10 (missed 5 cal on rower + 5 wallballs)

**Score is number of reps missed in the 4 round

22 October 2015 – Heavy Thrust

Strength
Bench Press
1ร—10 60% (40kg)
1ร—8 70% (40kg)
1ร—6 75% (50kg)
1ร—4 80% (50kg)

WOD
Complete the following for time:
9 Thrusters (50,35)
9 Pull-ups
400m Run
12 Thrusters
12 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
* 15 minute time cap
* 13 minute time cap (intermediate)
* 10 minute time cap (advanced)

Time: 11:56 (Rx)

What a tough workout – WOW.

The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull. 

Cash out was WOW as well. ๐Ÿ˜ต๐Ÿ˜…

Ca$h Out:

20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)

13 October 2015 – Burnin’ Up

StrengthBench Press

1ร—10 60% (40kg)

1ร—8 70% (50kg)

1ร—6 75% (55kg)

1ร—4 80% (60kg)
WOD

5 Rounds

Run 400 meters

10 Burpee Box Jumps (24,20)

10 Sumo Deadlift High Pulls (40,30)

10 Thrusters (same as sdhp)

Rest 1 minute

*rests are part of wod time

Level 2- (30,20)

Level 1- (25,15)

Time: 30:04 (Rx)

   

 

6 October 2015 – Double On The Floor

Strength
Bench Press
1ร—5 60% (40kg)
1ร—5 70% (50kg)
1ร—5 75% (60kg)
1ร—5 80% ย (65kg)

WOD
Complete 4 rounds for time of:
50 Double Unders (150 singles)
15 Burpees
*13 minute time cap.

Time: 11:08 (Rx)

 

Ca$hout:
5 min EMOM
10 situps
10 Hollow Rocks
Plank for remainder of minute

16 September 2015 – Double Ups

Warmup
200 single skips
100 double unders

Strength
Bench Press
1ร—5 60% (40kg)
1ร—3 70% (45kg)
1ร—2 80% (50kg)
1ร—2 90% (55kg)
1ร—1 100% (60kg)
1ร—1 105% (70kg)

Skill
L-Pull-up

WOD
100 Double unders
25 Pull-ups
25 Wallballs
600m Run
โ€“ Rest 3 Minutes
75 Dubs
20 Pull-ups
20 Wallballs
400m Run
โ€“ Rest 3 Minutes
50 Dubs
15 Pull-ups
15 Wallballs
200m Run
Level 2- 50-30-20 Dubs,
Level 1- Singles x 2
ADV- C2B Pull-ups

Time: 25:51 (Rx)(Rested 2 minutes between rounds)

My rope broke on the last set of double unders so I did 50 single skips with the heavy rope. Running felt alot better, those 400s on the weekend have helped loads!

Core cash out
10-8-6-4-2
Barbell Rollouts
Windshield Wipers w/ Barbell

9 September 2015 – Thrust Unders

Strength
Bench Press
1ร—5 65% (40kg)
1ร—5 70% (45kg)
1ร—5 75% (50kg)
1ร—5 80% (60kg)

WOD
3 Rounds
15 Thrusters (40,30)
20 Double Unders
15 Toes to Bar
20 Double Unders
Level 2- (35,25), 10 Double Unders
Level 1- (30,15), Singles x2

Time: 14:29 (Rx)

Core cash out
10 Pike ups on power wheel
25 Supermans
50 Hollow Rocks
25 Supermans
10 Pike ups on Power wheel

1 September 2015 – Snatch & Hold

After a ‘week off’ from RLS, its back to the box to get some final training in before JURA on Saturday.

Strength
Bench Press
1ร—5 70% (40kg)
1ร—5 80% (45kg)
1ร—2 85% (50kg)
1ร—3 90% (55kg)
1ร—1 100% (60kg)

That 60kg felt good – I definitely couldn’t do that a month ago! ๐Ÿ™‚

EMOM10
1 Hang Squat Snatch
2 Overhead Squats
Level 1- Hang Power Snatch, 2 OHS

WOD
For 20 Minutes
Every 4 Minutes Complete*
300m Run
6 Power Snatches
8 Overhead Squats (50,35)
10 Toes to Bar
Level 2 (40,30) 5 Power Snatches, 6 Overhead Squats, 7 Toes to Bar
Level 1 (35,20) 200m Run 5 Reps of each

Athletes should scale so they can complete that first round in no more than 3 minutes.

For every round not completed in 4 minutes bike 20 calories on the assault bike as penalty

Fastest round: 03:30

Snatches felt okay – I stayed at 40kg to get my shoulder properly warmed up. Toes to bar were also alot better than expected. Managed to get 5 in a row at some points. Run felt weird and slow. Maybe it was the 400m on saturday that left me feeling like a newborn goat. Cash out wasย good for the abs ๐Ÿ™‚

Cash out
2 rounds
20 sit-ups
20 hollow rocks
20 Supermans
20 v ups

18 August 2015 – 30 On||30 Off

Strength
Bench Press
1ร—8 65% (40kg)
1ร—6 75% (45kg)
1ร—4 85% (50kg)
1ร—4 90% (60kg)

WOD
30s work || 30s rest
4 Rounds at each movement then rotate to next movement.
Continue till all 4 movements are done (4 rounds per movement.)
1. Assault Bike for calories
2. Wallballs (20,14)
3. Pull ups
4. Ring Dips

Score: 137 (Jumping Pull-ups)

Score breakdown:

  1. 15 | 15 | 13 | 12 :: 55
  2. 12 | 12 | 12 | 12 :: 48
  3. 5 | 5 | 4 | 4 :: 18
  4. 5 | 4 | 4 | 3 :: 16