Thursday 9th October

A

EMOM 12min
(e)  5 Strict pull ups (if this is easy add weight)
(o) 3 Hang Power clean*

build to a heavy 3 with the hang Power clean*

B

3 Rounds
21 Thrusters 40/30
21 Pull ups
rest 2 min
this WOD will come up again over the next few weeks, adding weight to the thruster, so go easy to start make sure you can go unbroken through the first round at least

EXTRAS

A             Build to a 5rm Deadlift – rest as needed

B             3 x ME Strict HSPU (add a deficit if more than 8) – 90 sec rest

Wednesday 8th October

A

3 position snatch
10 min to find a heavy but neat complex
do not drop the bar for the two hangs*

B

Hang Snatch (above knee)
4×1 @90+% of 1RM

C

10min AMRAP
15 KB Swings 24/16
12 Push Press 45/30
9 Front squat

Post weight and WOD score to comments

EXTRAS

A1 – 3 x 1min Handstand hold – 90 sec rest
A2 – 3 x 20 GHD sit ups – 90 sec rest

Tuesday 7th October

A

Back Squat
5×3 (set 1-3 at same as last week – set 4&5 at a heavier weight)
If you did not get all 3×5 last week do all sets at same weight as last week, and try to get all 5

B

Clean and Push Jerk
4 x 1 @ 90+% of 1rm

C

3 rounds
40 sec station 20 sec change over
Max Cal Row/airdyne
Power Clean 70/50
perfect push up
rest 1min

Post weights and WOD score to the comments section

EXTRAS

2 rounds
200m Farmers carry 24/16
50 Double unders

Monday 6th October

Team “Fran”

15 min on the clock, Teams of two, members one does
21 Thruster 45/30
21 Pull Ups
team members then does the same,
15 Thruster
15 Pull ups
9 Thrusters
9 Pull ups

One you finish Fran you will as a team in what time you have left do
Max Rep Snatches 45/30

After the 15min is up you roll straight into
“Diane”
50 Double Unders
50 Sit ups
40, 30, 20 ,10
this is done Individually

 

A

3 x 5 Hang Snatch
@80% of 1RM
(Try not to let go of the bar if you can, if you need to put the bar down to re grip get it back up quickly)

Clean/Jerk
3 x 1 x Hang Squat Clean + 5 Push jerks
@80% of 1RM
(push jerks do not need to be TnG)

C

7min AMRAP (compare to 020914)
5 OH Squats 60/40
10 Push ups*
* no hand release for rx you must keep your hips, knees and thighs off the ground, lock you core on with but slightly raised

EXTRAS

Pre

A

Accumulate 2 min Freestanding Hand stand
time how long it takes and also your longest hold

Post

A

Tabata Airdyne

A1

3xME Strict HSPU into Kipping*(scale to ME or 1min Hold) – 90 sec rest

A2

3×16 Barbell split Jumps* 30/20 (1 jump = 1rep) – 60sec rest

*if you can do more than 8 strict, use a deficit
* scale barbell to unweighted

B

For time
800m Run
20 Power Cleans 70/50
400m Run
10 Front Squats
100 double unders

 

EXTRAS

A             4 x 15 unbroken GHD sit ups (if you can’t to 15 stop at your max) rest as needed

B             1 x ME unbroken Wall ball