WODs - April 2018

 28 March 2018

WODs CrossFit Monash
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 CrossFit Monash - WOD's
 Date WOD 
Friday 27 April 

STRENGTH:

Back Squat 

4x10 @70% of 1rm  

000,300,600,900

WOD:

4 Rounds

30 Cal Row

400m Run
Thursday 26 April 

STRENGTH:

Deadlift

 3x3 @90% of 3rm 2x10 @60% of 3rm

000,200,400,700,900

WOD:

For Time (9-11 min cap)

5 Rounds

18 Push Ups

12 KB Swings

1 Rope Climb

@24/16kg
Wednesday 25 April ANZAC Day - No WOD 
Tuesday 24 April 

STRENGTH:

Floor Press

4x10

000,230,500,730

WOD:

12 min AMRAP

4 KB Turkish Get Up (2R+2L)

200m Run

7 Burpee Box Jump

@24/16
Monday 23 April 

STRENGTH:

Deficit Deadlift

7x2 @75% of 3rm

000,200,400,600,800,1000,1200

*Use 1x20kg/45lbs plate for deficit

WOD:

7 min AMRAP

7 Full Snatch

3 BMU or roll through on rings  

@42.5/30
 Friday 20 April

STRENGTH:

Plyometrics

5x2 High box jumps Immediately into 4 ME  broad jumps

*Resting 1 min between sets

WOD:

In Pairs:

50 Cal Bike

50 GHD Sit Ups

50 Burpees to Target

1K Run
   
Thursday 19 April

STRENGTH:

Back Squat 

3x5@80% of 1rm 2x2 @90% of 1rm

000,230,500,730,1000

WOD:

50-40-30-20-10

Double Unders

Med Ball Cleans

@9/6kg
Wednesday 18 April 

STRENGTH:

Deadlift

5x3 @85% of 3rm

000,200,400,600,800

WOD:

For time (7-9 min cap)

10-20-30

Power Cleans

Push ups

@60/42.5

Tuesday 17 April 

STRENGTH:

HSPU

 5x5 Strict DB press, immediately  into 10 HSPU

000,230,500,730,100

WOD:

15 min AMRAP

9 Push Press

6 Front Squats

3 Burpee Bar Muscle Ups/CTB pull-ups

@60/42.5
Monday 16 April 

STRENGTH:

EMOMX10

5 Hang Power Cleans

*No prescribed weight Reps should be unbroken

WOD:

13 min AMRAP

30 Power Snatch

30 Wall Balls

30 Cal Row

30 Toes To Bar

@35/25
Friday 13 April 

STRENGTH:

Tempo Deadlift

10x2 @65% of 3rm

000,130,300,430,600,730,900,103 0,1200,1330

WOD:

3 rounds for time

50m Farmers Carry

30 Wall Balls

@20/12kg KBs
Thursday 12 April

STRENGTH:

CTB pull-up tech

then 1-5 reps EMOM

WOD:

20 MIN AMRAP

7 Front Rack Lunge 9 C2B Pull Ups 11 Bar Facing Burpees

@60/42.5

Wednesday 11 April  STRENGTH:

Back Squat 

5x7 @75% of 1rm

WOD:

12 min AMRAP

15 Hang DB Power Cleans 30 Ab Mat Sit Ups 75 DU

@25/15

Tuesday 10 April

Deadlift
7x3 @75% of 3rm
(1 set every 2 mins)

For Time (9 min cap)
40 Overhead squats
5 seated rope climbs
30 Calorie Row
@35/25kg

Monday 9 April  For Time (12-15 min cap)
3 Rounds
400m Run
12 Bench (or floor) Press
8 Strict Pull Ups
(35/50kg)
Toes To Bar
5x3 Strict TTB into 8 Kipping TTB
*Resting 2 mins between each set
Friday 6 April 

Strength:

 7x5 Single arm DB row (use bench)

Straight in to:

3 Strict C2B Pull Ups

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00

WOD:

For Time (15 min cap)

 5 Rounds

200m Run

20 air squats to ball

5 wall walks
Thursday 5 April

Strength:

Deadlift (test)

20 mins to find 3RM

WOD:

For Time (12 min cap)

25 Cal row

50 Push Ups

50 KB Snatch @24/16

25 Calorie row
Wednesday 4 April  Tech/ Gymnastics:

HSPU

WOD:

15 min EMOM

2 hang squat snatch

(increase weight each min for max load)
Tuesday 3 April 

STRENGTH:

Back Squat (Test)

20 Minutes to find 3RM

WOD:

For Time (12-14 min cap)

3 Rounds 400m Run

 15 TTB

5 Squat Cleans

@70/47.5
Monday 2 April Surprise Easter WOD with Kaine!