210914

O-LIFT: 
Power Clean - work to a 5RM in 10min then 1 set of MAX REPS @90% of 5RM

STRENGTH:
1a. Back Squat 1x5@70% 1x5@75% 1xME@85% (all based off 3RM)

1b. Max rep pull-ups

MET-CON:
12 Min EMOM
Min 1 - 15x Wall Balls
Min 2 - 15x KB Swings
Min 3 - 15x Burpees

240914

O-LIFT:
Clean 
Work up to a 3RM in 10mins 
then 1 set of MAX REPS @90% of 3RM

STRENGTH:
1a. Press 1x5@70% 1x5@75% 1xME@85% (all base off 3RM)
1b. weighted pullups/row heavy triples 

MET-CON:
8 min EMOM
8x Toes to Bar
8x Burpees

270914

STRENGTH:
1a. Deadlift
1x5 @ 70% of 3rm
1x5 @ 75% of 3rm
1x Max Effort reps @ 85% of 3rm

1b. Pendlay row 3x5

MET-CON:

"La Bron Go the Swan WOD"

The WOD consists of 4x 8 minute quarters:

Qtr 1 - 8 min cap
21/18/15/9/6/3 
Deadlift 80/50kg
Bar Facing Burpees

Qtr 2 - 8 min cap
3 rounds of
200m run
21x kb swings
5x pull ups

Qtr 3 - 8 min AMRAP
15x push ups
10x Air squats
5m Hand stand walk or 5 wall walks 

Qtr 4- 8 min cap
800m run with wall ball.
If finished < 8 min then complete a 400m victory lap.

290914

O-LIFT:
Power Snatch
Work up to a 5rm in 10 minutes then,
1 set of Max reps at 90% of 5rm.

STRENGTH:
1a. Back Squat 
1x3 @ 75% of 3rm
1x3 @ 80% of 3rm
1x Max Effort @ 90% of 3rm

1b. Max rep pull ups

MET- CON:
21-15-9
Knees to elbows
Wall balls
Pull Ups
Double Unders

300914

STRENGTH:
1a. Use 5 sets to Split Jerks up to a heavy set of 3
1b. 5 sets Death March x10

SKILL:
Hand Stand Hold
Handstand Walks

MET-CON:

'The Chief'

3min AMRAP
3 Power Cleans 60/40kg
6 Push Ups
9 Squats
Rest 1 Minute
Repeat 5 time.

011014

O-LIFT:
Snatch - work up to a 3rm in 10 min, then 1 set of max reps @90% of 3rm

STRENGTH:
1a. Press
1x3 @ 75% of 3rm
1x3 @ 80% of 3rm
1x Max Effort to @ 90% of 3rm

1b. Weighted pull ups/ row x3

MET-CON:
For Time complete:
20 deadlifts 80/50kg
20 wall balls
20 burpees 
15 deadlifts
15 wall balls
15 burpees
10 deadlifts
10 wall balls 
10 burpees

9 min cap.

061014

O-LIFT:
Power Clean 
Work to a 5RM in 10min 
then 1 set of MAX REPS @90% of 5RM

STRENGTH:
1a. Squat 
1x5@75%
1x3@85% 
1xME@95% (all base off 3RM)

1b. Max rep pullups

MET-CON:

In partners complete:

10 min AMRAP
7x Thruster 40/30kg
7x Pull Ups

081014

O-LIFT:
Clean- work up to a 3rm in 10 minutes.
Then 1 set of max reps @90% of 3rm.

STRENGTH:
1a. Press
1x5@ 75%
1x3 @ 85%
1x Max Effort @ 95%
All based of 3rm

1b. Weighted pull-ups/row x3

MET-CON:
4 rounds for time
10xToes to Bar
15x O/H squat 40/30kg

111014

"Kerryn's Baby Shower WOD"

In pairs and with a wall ball strapped to your
 

stomach complete the following WOD -

FIRST TRIMESTER 
9 min AMRAP
5x Pull Ups
8x Thrusters 40/30kg

*1 person works while the other person rests.

SECOND TRIMESTER
9min AMRAP
20x Summo deadlifts 100/60kg

As many Burpee box step overs as you can while 

your partner is completing the Summo deadlifts, then switch

THIRD TRIMESTER
As fast as possible complete:
9 rounds of
20x Lunges
200m run

131014 - Deload Week

O-LIFT-
Power Snatch 5 RM (no drop backs)

STRENGTH-
1a. Back Squat 3x10 @75%
1b. Pull ups – 3 sets Tempo 3 sec up 3 sec down AMAP

MET-CON-
FOR TIME

15x Knees to Elbows
15x Wall Balls
15x Burpees
15x Pull Ups

10x Knees to Elbows
10x Wall Balls
10x Burpees
10x Pull Ups

5x Knees to Elbows
5x Wall Balls
5x Burpees
5x Pull Ups