WODs - October 2017

 28 September 2017

WODs CrossFit Monash
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 Date WOD 
Tuesday 31 October 

Strength:

Bench press

5x5

WOD:

5 Rounds For Time (15 min cap)

10 Single KB Push Press (24/16)

20 T2B/ GHD Sit Up

5 Wall walks

Monday 30 October 

STRENGTH:

Pull up/C2B/BMU Tech

WOD:

2 Rounds for time (30 min cap)

1km Run

50 Wall Balls (20/14)

1km Row

50 KB Swings (24/16)
Friday 27 October 

STRENGTH:

10x 50m KB Farmers Walk

WOD:

6 Rounds (15 min cap)

16 Wall balls 20/14

10 Pull Ups

40m Down Up Shuttle Run

*Shuttle must be completed in 10m segments with a down up at each turn around
Thursday 26 October  Strength:

10 Rounds (Within 15min)

5 Power Cleans + 5 Jerks

Workout:

For time (CAP 10min)

21 Hang Power Cleans

7 Wall Walks

15 Hang Power Cleans

5 Wall Walks

9 Hang Power Cleans

3 Wall Walks
Wednesday 25 October 

STRENGTH:

Front Squat: 1 RM

WOD:

For time (CAP 8min)

21 KB Swings 24/16

21 Thrusters 50/30

15 KB Swings

15 Thrusters

21 KB Swings

9 Thrusters
Tuesday 24 October 

Strength:

GHD Sit up/TTB Tech

WOD:

4 min AMRAP

ME Cal Row

2 min Rest

4 Min AMRAP

ME DU

2 min Rest

4 Min AMRAP

ME Cal Row

2min Rest

4 Min AMRAP

ME TTB
Mondy 23 October 

Strength:

Deadlift

6x10

WOD:

15min Ascending Ladder AMRAP

1-2-3-4-5...1000

Deadlfits 100/60

Pull-ups

Burpees
Friday 20 October 

STRENGTH:

Front Squat

10x3

WOD:

For Time (12 Min Cap)

30-40-50-60-70 DU

*Do 20 Air Squats and 10 HSPU after each set of double unders 

Thursday 19 October 

Strength:

5 Rounds (tech focus)

10 Bent over Row

10 GHD sit-ups

5 Strict Pull-ups

Workout:

15 min AMRAP

ME TTB

200m Row

*Every drop athletes must row

200m

Score Is total TTB
Wednesday 18 October 

STRENGTH:

E2MOM for 12 Minutes

2 Snatches (not touch and go)

*use rest time to add weight

WOD:

20min AMRAP

30 DB Snatch 25/15

20 KB SDHP 32/20

10 Push-ups

5 Ring Dips
Tuesday 17 October 

Strength:

Front Rack Lunges

7x6

WOD:

For Time (16 min cap)

27-21-15-9

Deadlifts  80/55

KB Swings 24/16

Burpees Over the Bar 
Monday 16 October 

Strength:

5x

1 clean + 3 S2O

WOD:

For Time (18 min time cap)

5 Rounds

200m Med Ball Run (20/14)

12 Push Press (60/40)

6 Bar Muscle Up (x2 C2B, x3 pull ups)
Friday 13 October 

STRENGTH:

5x10 SDHP

*Superset 30 sec HS wall hold between each set

WOD:

For Time (12 min cap)

3 Rounds

3 Rope Climbs

15 SDHP (60/40)

3 Rope Climbs

7 Power Snatch (60/40)
Thursday 12 October 

Strength:

Single Arm KB Cleans

3x5 (L+R) Light-Moderate

3x5 (L+R) Moderate-Heavy

Workout:

20min AMRAP

30 single arm Russian KB Swing 24/16 (15 each side)

21 TTB

300m Row

20-second hang from pull up bar (any grip) 
Wednesday 11 October 

Strength:

Single Arm KB Cleans

3x5 (L+R) Light-Moderate

3x5 (L+R) Moderate-Heavy

Workout:

20min AMRAP

30 single arm Russian KB Swing 24/16 (15 each side)

21 TTB

300m Row

20 second hang from pull up bar (any grip) 
 Tuesday 10 October

Strength:

Deadlift

6x3

Building to a heavy 3RM

WOD:

For Time (13 min cap)

2 Rounds

30 KB Push Press 24/16 (R)

100 DU

20 C2B Pull Ups

30 KB Push Press (L)

100 DU

20 C2B Pull Ups
Monday 9 October 

Strength:

Front Squat

6x2

Building to a heavy 2RM

WOD:

Every 3 mins x 3 Rounds

21 WB 20/14

15 Burpee Box Jumps 24/20

ME ab mat sit ups (score total)

1min rest between rounds
Friday 6 October  STRENGTH:

5x10 DB Lunge

*Superset with Double KB RDL x5

WOD:

For Time (CAP 16min)

20 Cal Row Buy in

3 rounds of

12 Front Rack Lunges 70/45

18 C2B Pull Ups

 Then 20 Cal Row cash out
Thursday 5 October 

Strength:

EMOM x 4 rounds @DT Weight

Minute 1: 8x DL

Minute 2: 8x HPC

Minute 3: 8x STOH

= 1 round

*This is a 12min workout

 

Workout:

12 min ARMAP

20 DB Snatch (25/15)

20 GHD Sit Ups / TTB

60 Double Unders (120 singles) 
Wednesday 4 October 

STRENGTH:

KB Turkish get up

5x3 (each side)

 

WOD:

15 min ARMAP

200m Run

30 Pistol Squats

15 Ring Dips
Tuesday 3 October 

Strength:

Snatch Tech

WOD:

Every 2 mins x6 rounds

10 Power Snatch 42.5/30

10 OHS

ME Burpees over the bar

1 min rest between rounds

*Score is total number of burpees 
Monday 2 October

Strength:

Double DB OH Strict Press

6x5

Superset 5 Wall walks

 

WOD:

For Time (12 min cap)

10-8-6-4-2 Strict HSPU

* Do 15 Box Jump Overs (24’/20’) before each

set of HSPU