Thursday 9/1/20…Pogo Stick

Group 1

21-15-9

Deadlift 85/60kg

Box Jump 30/24

Swap

Group 2

1 Minute Assault bike Sprint @ 100%

2 Minutes Rest

X 5 sets

Friday 20/12/19….Open WOD 17.1

CrossFit Games Open 17.1

For time: 10 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

20 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

30 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

40 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

50 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

Time cap: 20 mins

Tuesday 28/5/19….”Cupcake”

Strength
Strict Press 5-5-5-5-5
Same weight Across for all sets

Conditioning
“Cupcake”
Complete as Many reps in 12 Minute of:
12 Chest to Bar Pullups
12 Push Press 52.5/35kg
12 Assault Bike Cals

Saturday 11/5/19…”Stacked”

On A Continuously running clock

0-10 Minutes
Run 1 Mile (1600m)

10-30 Minutes
AMRAP
1 Rope Climb
3 Cleans 100/70kg
6 Strict Handstand Pushups
18 Weighted Step Ups 20/15

30minutes +
For Time
400m Farmers Carry 24/16

WOD is scored in 3 parts.

Saturday 5/1/19….Lucky 5’s

Daily WOD – 5/1/19

5 mins of: Burpees

— then —

5 mins of:
7 Power Clean, 70/55kg
7 Box Jumps, 24/20 in

— then —

5 mins of: Dumbbell Turkish Get-ups, 24/16

— then —

5 mins of:
7 Snatches, 50/35kg
7 Push-ups

— then —

5 mins of:
Row Calories

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