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WOD – Thursday 14/11/19

By |November 13th, 2019|

Ian Whordley’s 50th Birthday WOD.

14min AMRAP of:

2 Rope Climb

4 Bar Muscle Ups

5 Strict HSPU

50 DU’s

14 = Day

2/4/5 = 11 (Month)

50 = Age

Scaling options:

Rope Pulls or Strict Pull Ups x 6

Box Press, Seated Press, Press Up

Single unders or 60-90 seconds practice.

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WOD – Wednesday 13/11/19

By |November 13th, 2019|

A.

Squat Complex

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

B.

“Step Aerobics”

3 Rounds For Time:

15 Toes to Bar

20/14 Calorie Row

10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 22.5/15

Box: 24/20

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WOD – Tuesday 12/11/19

By |November 13th, 2019|

“Piggy Back”

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (22.5/15)

12 Lateral Burpees Over Dumbbell

200m Run

*Switch After Fully Completed Rounds (6 Each)

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WOD – Monday 11/11/19

By |November 13th, 2019|

A.

OPENS 20.5

For Time (Partitioned Any Way):

40 Ring Muscle-ups

80 Calorie Row

120 Wallballs (20/14)

♀ 14-lb. Ball to 9 ft.

♂ 20-lb. Ball to 10 ft.

Time Cap: 20 Minutes

B.

“Jack”

AMRAP 20:

10 DB Push Press (22.5/15)

10 Kettlebell Swings (24/16)

10 Box Jumps (24/20)

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WOD – Friday 08/11/19

By |November 13th, 2019|

“Meatballs”

Teams of 3

Complete the following…

100 Cal Assault Bike

150 Wall Balls 9/7

80 Cal Assault Bike

120 Deadlift 60/40

60 Cal Assault Bike

80 Box Jumps 24/20

40 Cal Assault Bike

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WOD – Thursday 07/11/19

By |November 13th, 2019|

A.

“Goat Day”

B.

At low intensity…

15-12-9

Row Calories

Assault Bike Calories

Into..

4 Rounds:

4 Wall Squats

8 Alternating Spidermans

12 Russian Kettlebell Swings (moderate load)

Into…

4 Rounds:

4 Strict Pull-Ups

8 Air Squats

12 AbMat Sit-Ups

Into…

15-12-9

Row Calories

Assault Bike Calories

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WOD – Wednesday 06/11/19

By |November 13th, 2019|

“My Fitness Pal”

3 Rounds:

75 Double-Unders

10 Dumbbell Burpee Box Step-Overs (22.5’s/15’s)

Box – 24″/20″

Directly into…

3 Rounds:

21/15 Calorie Row

21 Thrusters (35/25)

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WOD – Tuesday 05/11/19

By |November 13th, 2019|

A.

On the Minute x 12:

3 Power Snatches

B.

“High Noon”

AMRAP 12:

12 Power Snatches (43/30)

12 Push-ups

12 Chest to Bar Pull-ups

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WOD – Monday 04/11/19

By |November 13th, 2019|

A.

Opens 20.4

For Time (20 Minute Cap):

30 Box Jumps

15 Clean and Jerks (95/65)

30 Box Jumps

15 Clean and Jerks (135/85)

30 Box Jumps

10 Clean and Jerks (185/115)

30 Alternating Single Leg Squats

10 Clean and Jerks (225/145)

30 Alternating Single Leg Squats

5 Clean and Jerks (275/175)

30 Alternating Single Leg Squats

5 Clean and Jerks (315/205)

♀ 20-in. box

♂ 24-in. box

B.

“Open Concept”

AMRAP 5:

1000 Meter […]

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WOD – Friday 01/11/19

By |October 31st, 2019|

“Wrong Turn”

Teams of 2

AMRAP 25:

12 Front Squats 42.5/30

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 200m run with Med Ball 9/7

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