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WOD

WOD: Thursday 6th December

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December 5, 2018

- WOD


Top tip:4 stations 

5 rounds on each: 40 secs work / 20 secs rest

1. Bike
2. Row
3. Burpees
4. Air squats
5. DB snatch (22.15/15kg)

2 mins rest between stations

Scaling:
DB – use a weight you can move without stopping for 40 seconds

Top tip: don’t go out too hard in the first 40 seconds!
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WOD: Wednesday 5th December

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December 4, 2018

- WOD

A) “Diane”
21-15-9
> deadlift (100/70kg)
> handstand push ups

Cap: 10 mins

B) 12 min alt. EMOM
1. 10 strict CTB
2. 50 double unders

The focus today is Diane, with a strength/skill EMOM afterparty

Scaling:
Deadlift – select a weight you can do the round of 21 with no more than 2 breaks
HSPU – reduce the volume or do regular push ups (from a box if needed) if you don’t have hspu
CTB – reduce volume or change movement to regular pull ups/ring rows
double unders – this is a chance to practise!

Top tip: BREATHE! This is a short sharp workout and you should scale accordingly to get the intended stimulus, don’t fanny aroud taking long breaks!
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WOD

WOD: Tuesday 4th December

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December 3, 2018

- WOD

25 cal row
25 box jumps (24/20″)
25 KBS (24/16kg)
25 goblet squats (24/16kg)
25 push ups
250m run
25 push ups
25 goblet squats
25 KBS
25 box jumps
25 cal row

Cap: 20 mins

Scaling:
Box jumps – jump to a lower box or step up if required
KBS/goblet squats – select a weight that wnables you to get throguh these with no more than 2 breaks
Push ups – reduce the volume or use a box

Top tip: this workout is a grind, just keep working through the station you’re on and don’t worry about what’s coming up next.
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WOD

WOD: Monday 3rd December

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December 2, 2018

- WOD

A) 10 x 10 back squat off 1:30

B) 4 rounds for quality:
> 15 sit ups
> 10 good mornings
> 5 DB hang cleans

The volume is high on today’s squats. Select a weight you can comfortably keep moving for sets of 10.

Scaling: there are no prescribed weights today so pick your own

Top tip: check your ego on the squats; 100 reps is a lot! All sets should be unbroken, try to keep moving without pausing at the top.
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WOD

WOD: Friday 30th November

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November 29, 2018

- WOD

“Murph”

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Scaling:
Segment the pull ups, push ups and squats if you want to 
Pull ups – reduce volume or scale to jumping pull ups
Push ups – reduce volume or go from a box

Top tip: never go to failure on the push ups; chip away with small sets and short breaks. Expect the start of the second mile to feel WEIRD after all those squats! Don’t worry, your legs will come back by 100m or so!
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WOD

WOD: Thursday 29th November

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November 28, 2018

- WOD

10 rounds:
20 second max row
20 second baby carry (50/30kg)
20 second max burpees
60 second rest

Scaling:
Slamball – pick a weight you can pick up easily

Top tip: shallow breathing on teh baby carry and chest straight to the floor when you hit the burpees
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WOD

WOD: Wednesday 28th November

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November 27, 2018

- WOD

32 minute alternating EMOM:
1. 10 HSPU
2. 3 KB rope pulls (32/24kg)
3. 40 double unders
4. 5 seated muscle ups

Scaling:
HSPU – reduce volume or scale to down dog HSPUs
Rope pulls – reduce weight to one you can keep moving hand over hand
Double unders – 45 seconds of DU practice if 40 is too many
MU – scale to foot assisted muscle ups

Top tip: check your ego and pick a number of reps you are confident you can maintain for the full 8 rounds
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WOD

WOD: Tuesday 27th November

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November 26, 2018

- WOD

A) Back squat pyramid 10,8,6,4,2,4,6,8,10

B) In pairs: 10 min max distance row

On the back squat you will increase weight each set on the way up and decrease each set on the way down

Top tip:
Keep the work intervals short and hard on the row, with smooth transitions on and off the machine
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WOD

WOD: Monday 26th November

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November 25, 2018

- WOD

A) 5RM push jerk

B) 21-15-9
> deadlifts (100/70kg)
> thrusters (42.5/30kg)

The push jerk will be from the rack. Thanks to crossfit.com for part B!

Scaling:
Deadlift – select a weight you are confident to keep moving for big sets with great form
Thrusters – select a weight you are confident you can do the set of 21 with no more than two breaks

Top tip:
Manage your rest on the WOD; it should feel uncomfortable! Count yourself down each time you break and then get back to the bar.
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