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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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WOD – Thursday 03/10/19

By |October 7th, 2019|

A

E3MOM

Front Squat for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

#6: 2 reps

@90+%

B.

Goat Day

On the Minute x 20

Odd: Movement 1

Even: Movement 2

In class we don’t always get the chance to practice things we would like. So take this opportunity to practice 2 movements you want to […]

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WOD – Wednesday 02/10/19

By |October 7th, 2019|

A.

15min to build to Heavy Single

B.

“Miracle-Gro”

5 Rounds:

200 Meter Run

21 KB Russian Swings (32/24)

9 Strict DB Presses (22.5/15)

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WOD – Tuesday 01/010/19

By |October 7th, 2019|

3 x AMRAP 4:

9 Burpee Box Jump Overs (24/20)

15 Power Cleans

21/15 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 60/40

Round 2: 50/35

Round 3: 40/30

Completed this in reverse “Doce” 02/04/19

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WOD – Monday 30/09/19

By |October 6th, 2019|

A.

15mins to build to Heavy Single for today.

B.

21-15-9:

Squat Snatch 43/30

Chest to Bar Pull-Ups

Options:

Lower the reps

Pull Up/Ring Row

lower the reps so you don’t need to break the sets no more than 1-2 sets.

Masters weight: 30/20

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WOD – Friday 27/09/19

By |September 26th, 2019|

A.

E3MOM

Front Squat for load:

#1: 4 reps

#2: 4 reps

#3: 4 reps

#4: 4 reps

#5: 4 reps

@ 80-85%

B.

“Gut Feeling”

AMRAP 16:

12 Hang Power Cleans 70/47.5

21 Lateral Barbell Burpees

12 Push Jerks 70/47.5

21 Toes to Bar

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WOD – Thursday 26/09/19

By |September 26th, 2019|

“Double Dare”

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

50 Double Unders

5 Deadlifts

*Build in Deadlift Weight*

• Start around 60% of your 1RM deadlift

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WOD – Wednesday 25/09/19

By |September 26th, 2019|

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

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WOD – Tuesday 25/09/19

By |September 26th, 2019|

A.

Single Arm Dumbbell Strict Press

5 Sets of 8 Reps

B.

“Surfer on Acid”

3 Rounds For Time:

400 Meter Run

21 Burpees

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WOD – Monday 23/09/19

By |September 26th, 2019|

A.

Build to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

B.

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 52.5/37.5

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