push jerk

WOD: 17/10/14

BEGINNERS:

Skills: Air Squat/Front Squat/OHS

Met/Con: “Cindy” – 20′ AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

 

ADVANCED:

Strength: ME Push Jerk (1RM)

Met/Con: for time of:

30 C&J (70/47.5kg)

Endurance: “TABATA” – Run/Row 8 rounds of 20″/10″ off all-out effort

CnJ

WOD: 16/10/14

BEGINNERS:

Rest

ADVANCED:

Strength:

Hang Snatch 3×2 @ 75% of 1RM / Squat Snatch 3×3 @ 80% of 1RM / C&J 4×2 @ 85% of 1RM

Endurance:

“TABATA”: Run or Row – 8 rounds of 20″ on/10″ off all-out effort

sumo-deadlift

WOD: 15/10/14

BEGINNERS: 

Skills: DL/SDHP/MBC

Met/Con: 6′ AMRAP:

10 DL (40/25kg)

10 Lateral Jumps

 

ADVANCED: 

Strength: ME Sumo Deadlift (1RM)

Met/Con: 5RFT of:

5 Sumo DL (125/84kg)

12 Unbroken* Kb Swings (32/24kg)

*7 burpees penalty on the spot for setting kb down prior to completing reps. Cap time 10′. Scale as needed in order to ensure time is under 10′.

Endurance:

Run: 6-10 x 600m, rest 2′, hold efforts within 2-3″

OR

Row: 6-10 x 750m, rest 2′, hold efforts within 2-3″

Extra: only for weightlifting athletes

Front Squat 4×2 @ 82.5% of 1RM

Press 3×8 @ ME

Snatch-300x217

WOD: 14/10/14

BEGINNERS:

Skills: Press/Push Press/Push Jerk

Met/Con:

10′ AMRAP:

10 Burpees

10 Box Jumps

10 GTO (with 20/10kg plate)

 

ADVANCED:

Strength:

Hang Snatch 3×2 @ 75% of 1RM / (Squat) Snatch 3×3 @ 80% of 1RM / C&J 3×2 @ 85% of 1RM / Back Squat 3×1 @ 95% of 1RM

Met/Con: 3RFT of:

500m Row

12 Push Press (60/42.5kg)

15 Situps

Endurance:

Run: 6-10 x 600m, rest 2′, hold efforts within 2-3″

OR

Row: 6-10 x 750m, rest 2′, hold efforts within 2-3″

Rich_Bench2-300x200

WOD: 13/10/14

BEGINNERS:

Skills: Air Squat/Front Squat/OHS

Met/Con:

For time of:

10 MBC

20 Pushups

30 Jump Squats

40 Butterfly Situps

50 Double-touch Jumps

60 Burpees

 

ADVANCED:

Strength: DE Bench Press 12 x 2 @ 60% of 1RM on 45″

Met/Con:

For time of:

10 C2B Pullups

20 Ring Dips

30 Box Jumps 60/50cm

40 TTB

50 DUs

60 Burpees

Endurance:

Run: 6-10 x 600m, rest 2′, hold efforts within 2-3″

OR

Row: 6-10 x 750m, rest 2′, hold efforts within 2-3″

Extra: only for weightlifting athletes

Front Squat 4×2 @ 82.5% 1RM

Press 3×8 @ ME

OHS

WOD: 11/10/2014

BEGINNERS:

Skills: DL/SDHP/MBC

Met/Con:

5′ AMRAP of:

3 OHS (20/15kg)

6 Pushups

9 Air Squats

 

ADVANCED:

Met/Con:

5′ AMRAP of:

3 OHS (42.5/30kg)

6 Pushups

9 Air Squats

Endurance:

Run – 10km (@21km TT pace) OR

Row – 8k TT

diane

WOD: 10/10/14

BEGINNERS:

Skills: Press/Push Press/Push Jerk

Met/Con: 7 Rounds for Time:

15 Deadlifts (with 9/6kg medball)

15 Box Jumps (60/50cm)

 

ADVANCED:

Strength: DE Front Squat – 6 x 3 on 1′ @ 75% 1RM

Met/Con: “Diane”

21 – 15 – 9 reps for time of:

Deadlift (102/68kg)

HSPU

Endurance: Run/Row – 2′ on, 2′ off. Maintain highest average distance possible across all sets.

Front Squat

WOD: 9/10/14

BEGINNERS: 

Rest

ADVANCED: 

Strength: Squat Clean 8 x 3 @ 80% 1RM. Rest 2′ between sets. Reset bar each rep – no touch ‘n go.

Endurance: Run/Row – 2′ on, 2′ off. Maintain highest average distance possible across all sets.

ringpushup

WOD: 8/10/14

BEGINNERS: 

Skills: Wall Balls

Met/Con:

15′ AMRAP:

10 Burpees

15 Wall Balls

20 V-Ups

 

ADVANCED: 

Strength: ME Bench Press – 1RM

Met/Con: 4 Rounds for Max Reps of:

30″ Ring Pushups (15″ off)

30″ Box Jumps 50cm (15″ off)

30″ Double Unders

Rest 1′ between rounds

 

Endurance:

Run/Row: 10 x 30″ max effort. Rest 2′ between rounds. Come into each round at full speed to maximise 30″.

 

 

2014 Games Open standards

WOD: 7/10/14

BEGINNERS:

Skills: Air Squat/Front Squat/OHS

Met/Con:

7′ AMRAP:

7 Double-touch Jumps

7 Ring Rows

7 DL (w/ 9/6kg MB)

 

ADVANCED:

Strength: Squat Snatch 8 x 3 @ 80% 1RM. Rest 2′ between sets. Reset bar each rep – no touch ‘n go.

Met/Con:

8′ AMRAP:

9 Pullups

9 Situps

9 Air Squats

 

Endurance:

Run/Row: 10 x 30″ max effort. Rest 2′ between rounds. Come into each round at full speed to maximise 30″.