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WOD – Thursday 17/10/19

By |October 16th, 2019|

A.

“Goat Day”

On the Minute x 20 or

Every 2mins for x 10

Odd: Movement 1

Even: Movement 2

*Practice two movements you want to get better at.

Or

At low intensity…

5:00 Cardio if ur choice (Run/Row/Bike/Ski)

Minutes 1+2 – Light Pace

Minutes 3+4 – Light/Moderate Pace

Minute 5 – Moderate Pace

2 Rounds:

5 DB Cleans (22.5’s/15’s)

250m Row

5 Thrusters (22.5/15’s)

15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 […]

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WOD – Wednesday 16/10/19

By |October 16th, 2019|

3 Rounds (24:00 total):

AMRAP 2:

2-6 Strict HSPU*

12 CTB Pull-Ups

Max Calorie Row

… Rest 2.00

In a 2:00 Window

2-6 Strict HSPU*

12 Box Jump Overs (24″/20″)

Max Calorie Row

… Rest 2.00

*or 30-40% of your Max Strict HSPU

Scaling

HSPU – 5/10/15kg Plate/Box HSPU/Push Ups

CTB – Pull Ups/Ring Rows

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WOD – Tuesday 15/10/19

By |October 16th, 2019|

A

Find a heavy Set of:

Thruster x3

B.

“Child’s Play”

3 Rounds:

10 Thrusters (52.5/37.5)

20 Deadlifts (52.5/37.5)

50 Double Unders

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WOD – Monday 14/10/19

By |October 16th, 2019|

“Opens 20.1”

10 Rounds:

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Time Cap: 15 Minutes

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WOD – Friday 11/10/19

By |October 16th, 2019|

“Shuttle Run”

In teams of two..

1000m Row

immediately followed by…

Ten rounds, alternating each movement, of…

10 Dumbbell Hang Clusters

10 Burpees

10 Strict Pull Ups

immediately followed by…

1000m Row

* Partner A performs 10 hang Clusters Partner B performs 10 burpees, Partner A performs 10 strict pull ups, Partner B performs 10 hang Clusters & so on.

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WOD – Thursday 10/10/19

By |October 16th, 2019|

A.

“Goat Day”

On the Minute x 20:

Odd: Movement 1

Even: Movement 2

Or

“Pre-Game”

3 Rounds (Not For Score):

2 Minute Light Bike, Row, Ski Erg or Run

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (24/16)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Bike, Row, Ski Erg or Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM […]

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WOD – Wednesday 09/10/19

By |October 8th, 2019|

A.

12mins To find a heavy

Bench Press x 1

B.

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice/Holds/Wall Walks/

Minute 5: Rest

Kilos: 22.5/15

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WOD – Tuesday 08/10/19

By |October 7th, 2019|

A.

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down

Sets: 45-50-55-55-55% of 1RM Deadlift

B.

“Detention”

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (102.5/70)

30 Double Unders

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WOD – Monday 07/10/19

By |October 7th, 2019|

A.

15mins to find a heavy

Front Squat x1

B.

“Rugrats”

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

200m Run

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WOD – Friday 04/10/19

By |October 7th, 2019|

“BFF”

Teams of 2

AMRAP 20:

50 Wallballs (9/7)

40 Kettlebell Swings (24/16)

30/24 Calorie Row

20 Deadlift (100/70)

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