WODs - January 2018

 20 December 2017

WODs CrossFit Monash
Main Content Anchor
 CrossFit Monash - WOD's
 Date WOD 
Wednesday 31 January  STRENGTH:

Deadlift

5x8

WOD:

12 Min AMRAP

10 DU (2 for 1 singles)

3 Pull ups

5 Push ups

50m Row

20 DU (+10 reps)

6 Pull ups (+3 reps)

10 Push up (+5 reps)

100m Row (+50m)

*Continue to add reps to each round until 12 minutes is reached. 
Tuesday 30 January 

STRENGTH:

Front Squat

8x2 @85% of 1rm

WOD:

9 Minutes to Reach Max Unbroken Complex

Starting

1 Full Clean, 1 Front Squat, 1 Thruster

Building reps

1 Full Clean, 2 Front Squat, 2 Thrusters

1 Full Clean, 3 Front Squat, 3 Thrusters….

Rx=60/40

 Monday 29 January STRENGTH:

Bar Muscle Up

EMOM 10 mins

Opt 1: 1-3 Strict MU

Opt 2: 3-6 MU

Opt 3: 5-10 False Grip Ring Row

WOD:

15 Min AMRAP

8 TTB

12 SDHP (60/40)

8 TTB

12 HSPU
 Friday 26 January - Public Holiday

AUSTRALIA DAY

COACH KAINO SPECIAL! 
 Thursday 25 January

Strength:

Deadlift

5x10 @65% of 3rm

 

WOD:

3x4 Min AMRAP

AMRAP 1- ME KB Farmers Carry (Metres) @32/24

AMRAP 2- ME Air Squats (Reps)

AMRAP 3- ME Wall Walks (Reps)

*1 Min rest between AMRAPS
Wednesday 24 January Strength:

EMOM 12 mins

Even Min- 12 GHD Sit Up

Odd- 40 sec plank hold

WOD:

Open Workout 16.1

20 Min AMRAP 

25 ft OH Lunge 42/30

8 Bar Facing Burpees

25ft OH Lunge

8 C2B Pull Ups

*25ft=7.6m (scale to 8 OH lunge if needed)
Tuesday 23 January  STRENGTH:

EMOM 10 mins

4 Hang power cleans @70% of 1rm clean

WOD:

14 Min AMRAP

10 KB Swings 32/24

11 Wall Balls 20/14

12 Box Jump Overs 24/20

13 Cal Row or 300m run
Monday 22 January 

STRENGTH:

Back Squat

5x5

WOD:

9 Min AMRAP

12 Push Ups

12 Push Press

12 TTB
Friday 19 January 

Strength:

EMOM 10 mins

Opt 1: 1-3 Strict MU

Opt 2: 3-6 MU

Opt 3: 5-10 False Grip Ring Row

WOD:

18 Min AMRAP

400m Run

60m DBL KB Front Rack Walk 24/16

20m HS Walk
Thursday 18 January 

Strength:

Snatch

EMOM 15 mins 1 Snatch

*weight can be added during emom

*score is total weight lifted

WOD:

For Time (15 min cap)

10-9-8-7-6-5-4-3-2-1

Strict Press (60/40)

Strict Pull Up
Wednesday 17 January

Strength:

Back Squat

7x2 @85% of 1rm

*immediately into 5 box jump overs

WOD:

12 Min AMRAP

30 Wall Balls (20/14)

60 Double Unders (150 singles)

20 alt KB Snatch (24/16)
Tuesday 16 January 

STRENGTH:

EMOM 10 mins

3 Power Cleans

*weight can be added during emom

*score is total weight lifted

 

WOD:

WOD 1 (6 MIN CAP)

250m row

10 burpees over rower

15 power cleans (60/40)

10 burpees over rower

250m row

2min rest

WOD 2 – Double or Nothing (15 MIN CAP)

500m row

20 burpees over rower

30 power cleans (60/40)

20 burpees over rower

500m row
Monday 15 January 

TECH:

Handstand walk/HSPU

WOD:

5min AMRAP

15 single arm DB push press 25/15

9 C2B

6 Wall walks

3 minutes to complete 200m Run

Then

5min AMRAP

20 second hang from bar (any grip)

20 alt DB snatch (25/15)

20 push ups

Total workout is 13 minutes
Friday 12 January 

Strength:

Every 2 Mins for 14 mins.

2 x Back squat 70%1RM

WOD:

 Max reps in 1 min x 4 rounds

Jumping Lunges

Single Arm KB Snatch (Alt) 24/16

GHD’s

Box jumps

KB SDHP 24/16
Thursday 11 January 

Strength:

3x5 Strict Press

3x5 Push Press

3x5 Push Jerk

WOD:

FT (20min CAP)

1km Run

27 DB Push Press 25/15

800m Run

21 DB Push Press

600m Run

15 DB Push Press

400m Run

9 DB Push Press

200m Run

*Double Dumbbells 
Wednesday 10 January 

Strength:

6 Rounds

1 Snatch pull + 1 Power Snatch +1 full Snatch

WOD:

6 x 3 min on and 2 min off (3 of each AMRAP)

ALT between Amrap 1 & Amrap 2

AMRAP 1-

10 Power snatch 60/40

10 Push ups

AMRAP 2-

15 Cal Row

10 x Hang clean  60/40
Tuesday 9 January  STRENGTH:

7x2 Deadlift

10 Strict dips in between sets

WOD:

Every 2 mins for 8 rounds

25 DUs + 1-2 wall walks

Then 10 min AMRAP

1,2,3,4,5,etc

Bar MU

Pistol each leg
 Monday 8 January

WOD:

FT:

400m row, 20 cleans(42.5kg/60kg)

400m row, 20 S2O

400m row 20 C&J

(15 min cap)

5 mins rest

40 burpees, 20 pull ups

1 min rest

30 burpees, 15 pull ups

1 min rest

20 burpees, 10 pull ups

1 min rest

10 burpees,5 pull ups

(15 min cap)

5 mins rest

5 minute AMRAP

10 box jumps 24/20

10 TTB
Friday 5 January 

WODs:

WOD 1:

63 -45-27

DUs

42-30-18

Cal row

21-15-9

Deadlift @ 70/100

5mins rest

WOD 2

For time:

65 - thrusters 30/50

* every time bar is dropped 200m run  
Thursday 4 January 

Strength:

Deadlift complex 7 sets

2 - Snatch pulls

2 - snatch grip deadlifts

(You may reset between deadlift and pulls, 3sec max)

WOD:

2 rds of:

60 - back rack lunges 25/40

50 - wall balls

400m - run

30 - SDHP 25/40

20 - alt DB snatches 20/30

10 - Burpee strict pull ups /20 Burpee Kipping pull ups

Wednesday 3 January

Strength:

12min EMOM

MIN 1 2-5 strict HSPU

Min 2 6-12 Kipping HSPU

Min 3 20sec Hollow hold

Workout:

10 rds of

8 Box jumps 24/30"

6 DBL Dumbbell C&J 15/25

Tuesday 2 January

Strength:

Front squats 6x4

Workout:

9-15-21

Full cleans 40/60

Burpee over bar

Cal row

*80 DU/200 skips between rds

🎉 Monday 1 January 🎉 New Years Day - No Classes