Friday 30 November

Warm Up:
3rds row 250m
6 x Eccentric MU
10 x GHD

Followed by:
Clean
1x3@50
1x3@60
1x2

Strength:
OMEM for 10mins
1 x Clean @80% 1rm

Wod:

DIRTY DOZEN

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Wednesday 28 November

Warm Up:
Run 1mile

Strength:
Front Squat
3 x 1 @ 75/85/95% 1rm

Wod:
Row 1 km
7 Rack Thrusters (70/50) (Bar on Back)
5 Handstand Push Ups
6 Rack Thrusters(70/50)
10 Handstand Push Ups
5 Rack Thrusters
15 Handstand Push Ups(70/50)
Row 1km

Tuesday 27 November

Run 400m
Hang 45secs
45sec hold chin above the bar
10 x Pull Ups (as high as possible without performing a MU), 1 x 3 position Negative / 3 x Reverse Muscle Up

Snatch -
1x3@50,
1x3@60,
1x2 @ 70%

Strength:
OMEM for 10 mins:
1 x Snatch @80% 1rm
Wod:
3 Rounds - 1 min on each station rest 1 minute after gasser
Burpees
GHD/Abmat
Shoulder Touches
1 x Gasser (5-10-15-20)

Monday 26 November

Warm Up:
Junk Yard Dog WU
50 Rebounding Box Jumps
(use a height you can keep ground contact to a minimum)

Strength:
Back Squat
3 x 1 @ 75/85/95% 1rm

5-5-5-5-5
Push Press
Est new 5rm (Rest 60secs)

Wod:
21-18-15-12-9-6-3
Overhead Squat (60/40)
Supine Ring Row - Aim for feet to be above the shoulders

Friday 23 November

JunkYard Dog

Warm Up:
Burgenor Warm Up,
Start with bar
add 5kg each rd
@ HH and MD thigh add further 2.5kg from last week. No more then 45kg

Strength:
OMEM for 10mins
2 x Clean @ 75%

Wod:
10 x Evil Wheel
20 x Burpee Over Bar jump
30 x Double Handed KB C&J
40 x Sit Ups
50 x Double Unders
60sec Plank
70 x Press Ups
80 x Russian Twists 20/10 (med ball)

Wednesday 21 November

Warm Up:
Row 500
5 rds
5 x HSPU's
5 x kneeling squat
Start at 50kg add 10kg per round

Strength:
Front Squat
3 x 3 @ 70/80/90% 1rm

Wod:
As many rounds as possible in 13 minutes of:
1 round consists of:

1 Push Press @ 70% of body weight
1 Pull Up
3 Push Presses @ 70% of body weight
3 Pull Ups
5 Push Presses @ 70% of body weight
5 Pull Ups
etc

Tuesday 20 November

Warm Up:
Run 400m
3rds
Hang 45secs
45sec hold chin above the bar
10 x Pull Ups (as high as possible without performing a MU)
1 x 3 position Negative or 3 x Reverse Muscle Up

Strength:

OMEM for 10mins
2 x Full Snatch@75%

Wod:
3rds
Row 500m
21 x T2B
12 x Power Snatch (50/35)

Monday 19 November

Warm Up:
-Junk Yard Dog Warm Up.
-5 x 3 Knee Jumps (rest 60secs between sets)
(Add PVC Pipe/Bar each rd if possible).
Rest 3mins
-Max rep Box Jump - Choose a height you can rebound on.  Minimum ground contact allowed. No more then 2secs rest on the top. Preferably 16/20/24 inch boxes for continuity.

Strength:
Back Squat
3 x 3 @ 70/80/90% 1rm

Wod:
15min Timecap
3-6-9-12-15-18 etc
HSPU
SDHP (50/35)

Friday 16 November

Warm Up:
Row 500m,
then 3 Rounds  (Cut to 2rds in am class)
5x deadlift
5x power clean
5x front squat
5x push press
5x back squat
5x push up
stretch of your choice

Strength:
OMEM for 10 mins
3 x Squat Snatch @ 70%

Wod:
Complete 5 rounds of the following...
5x deadlift (150/100)
1 min max distance row
30 seconds rest

*Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.

Results:

Wednesday 14 September

Warm Up:

3rds
5 x Power Snatch,
5 x OHS,
5 x Snatch Balance
start with bar add 5kg per Rd

Strength:
Front Squat
3 x 5reps
@ 65/75/85% 1rm

Followed By:
GVT Bench @50% 1rm

Wod:
AMRAP 10 mins
10x ring dips
10x pistols 5/leg
10x toes 2 bar

DWF Breakdown

TAFS,

Take a look at how we did over the course of day 1.  It makes for interesting reading.

TEAM NUMBER	AFFILIATE	WOD 1 RANK - Burpee Pistols	WOD 2 RANK- Jackie	WOD 3a RANK - STOH	WOD 3b RANK - Weighted Pull Ups	WOD 3c RANK - Ball Catch	WOD 4 RANK - Bumper Plate GTOH
1	Thames 2	44	59	42	10	25	54
2	Bath 3	100	71	16	68	25	11
3	TRAIN 1	40	1	14	85	7	2
4	Boarder City	66	75	65	6	73	85
5	IN2CF 2	76	49	76	100	93	45
6	Glevum	55	25	65	16	56	32
7	Reading 2	91	27	65	85	55	58
8	Norwich	103	84	71	96	98	45
9	Liverpool	87	93	16	26	65	45
10	Kent + Sussex	83	91	49	68	89	88
11	Port Talbot	69	42	41	58	65	71
12	Dental	107	107	107	107	107	107
13	Fife	28	13	24	43	65	54
14	Derry	22	35	61	39	93	30
15	Sarum	76	29	98	85	98	48
16	Bury St Eds	66	56	65	16	3	16
17	Leeds 3	64	85	53	105	8	90
18	Central London 1	17	2	4	6	50	3
19	RCFV 2	22	73	92	91	77	71
20	Plymouth 3	20	14	16	23	96	13
21	SA1 1	28	83	24	63	85	75
22	Bold 2	87	72	42	43	82	80
23	IN2CF 3	44	67	83	91	37	78
24	Dynamic	35	101	36	4	15	65
25	Connect 2	98	73	95	84	57	69
26	Harrogate	35	60	79	98	93	60
27	Cardiff 1	3	41	24	6	96	18
28	Infinity 2	69	63	95	68	80	57
29	Boatshed 2	69	58	103	63	43	83
30	Leicester	106	88	105	104	60	64
31	CM2	69	44	14	26	22	23
32	Scotland	22	78	79	58	65	44
33	Wyre Forest	92	68	9	33	65	69
34	Dublin	107	107	107	107	107	107
35	Leeds 4	87	97	101	96	2	106
36	Central London 2	69	99	24	1	57	103
37	RCFS 1	13	70	92	55	60	98
38	Britannia	48	95	61	48	47	88
39	SA1 2	55	87	49	53	15	93
40	Bold 1	80	19	16	75	82	49
41	Celtic	80	31	53	58	45	34
42	HG3	28	81	89	75	36	77
43	Dragon 1	48	24	42	82	15	73
44	Infinity 1	83	32	22	16	60	52
45	Hove	87	61	61	23	60	63
46	Teesside 1	8	37	22	13	60	42
47	Spectrum	17	15	53	80	80	14
48	Bournemouth	48	2	36	75	29	36
49	Bath 2	55	43	1	16	19	27
50	AFS 2	74	69	76	91	77	51
51	West Yorkshire 1	35	47	53	26	37	37
52	Boat Shed 1	44	5	53	33	25	21
53	KF CF	100	90	24	26	98	86
54	3D 1	4	10	79	63	5	4
55	Thirty One 2	95	106	42	16	89	94
56	Worcester 2	61	56	73	68	98	87
57	Plymouth 2	66	61	69	16	30	79
58	Black Five	92	45	100	98	57	59
59	Avon	40	36	24	16	6	41
60	Cardiff 2	27	9	36	43	65	10
61	Dragon 2	15	21	7	39	13	7
62	Connect 1	53	50	73	48	20	29
63	IN2CF 1	33	8	49	75	18	31
64	Teesside 2	53	65	36	68	10	67
65	Second City 1	33	37	24	33	89	32
66	CF365	96	16	6	85	98	5
67	Camberley	48	20	61	43	98	49
68	AFS 1	35	54	42	82	50	102
69	West Yorkshire 2	96	86	58	55	30	43
70	Leeds 1	21	7	24	39	37	1
71	Northern Ireland	64	94	69	6	89	97
72	Tyneside 2	74	64	104	80	46	74
73	Worcester 3	61	52	85	58	10	99
74	Fareham	80	79	13	26	98	53
75	Plymouth 1	7	23	58	68	1	37
76	Thirty One 1	48	33	10	1	85	40
77	Tombridge	22	55	3	26	50	65
78	Reading 1	13	12	10	48	65	6
79	Dragon 3	5	4	7	53	14	28
80	Sheffield	40	48	85	75	34	18
81	Glasgow 2	86	98	79	91	85	76
82	Second City 2	55	99	92	85	98	84
83	Cearphilly	2	37	4	43	43	24
84	RCFV 1	8	30	71	55	50	17
85	Faction	92	76	36	11	22	60
86	West Yorkshire 3	76	102	75	100	35	100
87	Leeds 2	83	82	98	58	77	95
88	Bath 1	1	18	2	3	73	25
89	3D 3	98	104	95	100	82	101
90	Cumbria 1	63	22	21	91	30	9
91	Exe	28	92	49	33	47	105
92	Thames 1	8	17	24	4	10	26
93	Reading 3	35	51	89	106	73	62
94	RCFS 2	102	89	101	100	8	81
95	Lancaster	105	103	83	63	37	82
96	Worcester 1	28	11	34	33	73	39
97	Glasgow 1	22	53	42	25	25	22
98	Harrogate/HG3 2	79	105	105	85	65	95
99	Cumbria 2	44	66	42	13	50	92
100	Evolving	55	80	89	48	37	90
101	Tyneside 1	103	26	34	68	24	8
102	Clitheroe	5	5	10	26	98	15
103	Nottingham	15	40	24	13	47	12
104	London UK	40	76	58	33	10	20
105	Greater Brislington	17	28	16	11	30	56
106	NW 1	8	96	85	39	37	104
107	3D 2	12	46	88	63	3	68
108	OTB	55	34	76	48	85	35