WODs
Workouts of the Day
Skill / Strength
Deadlift 5-3-1
(Week 3/5)
Before and after each set of deadlifts complete a set of 5 strict handstand push ups
WOD
Work for 2 minutes and rest for 2 minutes for 16 minutes (4 rounds), to accumulate as many rounds as possible of:
10 Box jumps 24/20”
10’ Handstand walk
10 Deadlifts 60/42.5kg
Scaled Options
10 Box jumps 12/8”
10 Shoulder taps in a wall climb
10 Deadlifts 30/20kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Complete for time:
Check in: 1 Mile run
Then 5 rounds of:
15 Hang power snatch 42.5/30kg
30 Double unders
15 Toes to bar
Check out: 800m Run
Scaled Options
800m Run
15 Hang power snatch 20/15kg
30 Single unders
15 Hanging knee raises
400m Run
3-2-1-GO!!
Every 2 minutes for 6 rounds complete:
3 Paused back squats (3 seconds)
2 Back squats
WOD - “Fran”
Complete the following for time:
21-15-9
Thrusters 42.5/30kg
Pull ups
Scaled Options
Thrusters 20/15kg
Jumping pull ups / banded pull ups
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - ‘Cindy’
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Press ups
15 Air squats
Scaled Options
Complete banded pull ups for the strict element at the start and then use a jumping pull up for speed in the WOD with press ups on the knees and squats that go to a comfortable depth.
Compare to: Sunday 17th March 2019
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex teams of three, complete the following for time:
Check in: 50 Syncro down ups (3 Working)
200/150 Cal row
150 Wall balls 9/6kg to 10/9’
100 Box jump overs 24/20”
50 Dumbbell thrusters 22.5/15kg
100 Box jump overs 24/20”
150 Wall balls 9/6kg to 10/9’
200/150 Cal row
Check out: 50 Sync over object burpees with 2 athletes working:
One doing over bar bar bupees
One doing over box burpees
The third resting and swapping in whenever you want
3-2-1-GO!!
Skill / Strength
Every 2 minutes for 6 rounds complete:
3 Paused Push jerks (3 seconds)
2 Push jerks
WOD
Complete 10 rounds for time of:
8 Shoulder to overhead 42.5/30kg
24 Double unders
Scaled Options
8 Shoulder to overhead 20/15kg
24 Singles
3-2-1-GO!!
Skill / Strength
Complete 3 sets for quality:
5 - 10 Supernated Pull ups
6 - 10 Pistol squats
WOD
Working for 3 minutes and resting for 3 minutes for a total of 3 rounds, accumulate as many rounds as possible of:
6 Bar muscle ups
12 Pistols
18 Kettlebell swings 24/16kg
3-2-1-GO!!
