WOD – Friday 19/01/18

By |January 18th, 2018|

A – E3MOM FOR 15MIN

Strict Press x3

B – 12 min AMRAP

30 Wall Balls 9/7

25 KB Swings 24/16

20 Down Ups

15 KB Overhead Lunges 24/16

10 pull ups

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WOD – Thursday 18/01/18

By |January 17th, 2018|

A – In 10min window build to a heavy Squat Clean

B – 15min Time Cap to complete as many reps as possible of the following:

10 Toes to Bar

10 Squat Clean @ 60/40

12 Toes to Bar

8 Squat Clean @ 70/50

14 Toes to Bar

6 Squat Clean @ 80/60

16 Toes to Bar

4 Squat Clean @ 90/65

18 Toes to […]

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WOD – Wednesday 17/01/18

By |January 16th, 2018|

Opens Workout 11.2

15min AMRAP

9 Deadlifts 70/45

12 Push Ups (hand release)

15 Box Jumps 20/24 (no step ups)

Masters: 55+

15min AMRAP

9 Deadlifts 65/40

12 Push Ups

15 Box Jumps 20″ & step ups are allowed.

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WOD – Tuesday 16/01/18

By |January 15th, 2018|

A – E2MOM for 12mins

1-2 Strict Handstand Push Up 6-8 reps

2-4 Strict Pull Ups 6-8 reps

And repeat for 3 sets

*find a rep range you can achieve for section (A), you can increase or decrease the intensity if to easy, etc add weight for the pull ups or deficit HSPUs.

B- 2km Row for time

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WOD – Monday 15/01/18

By |January 14th, 2018|

A – E3MOM for 15min

Front Squats x3

B – 5 rounds for time

15 Thrusters 42.5/30

30 Double Unders

*15 attempts/60 singles

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WOD – Friday 12/01/18

By |January 11th, 2018|

A. Every 3min for 12mins

Deadlift x3

B. For Time:

50 Cal Row

40 Wall Ball 9/7

30 KB Swings 32/24

20 HSPU

10 Bar MU

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WOD – Thursday 11/01/18

By |January 10th, 2018|

‘Angie’

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Time Cap 30mins

*Bands/Rings/KB Swings

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WOD – Wednesday 10/01/18

By |January 9th, 2018|

A – Split Jerk 3-3-2-2-1-1

2min between sets

B – For Time

30-20-10

STOH 50/35

Front Rack Lunge 50/35

T2B

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WOD – Tuesday 09/01/18

By |January 8th, 2018|

Tuesday 9th Jan

A.

21-15-12-9-6-3

Cal Row

Over erg Burpee

Rest 12mins

B.

3-6-9-12-15-21

Over erg Burpee

Cal Row

*You have 12mins to complete each workout. Note down your time for each section.

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WOD – Monday 08/01/18

By |January 7th, 2018|

A – E3MOM for 15mins

Overhead Squats x1

B – 12Min Amrap

1 Squat Snatch 70/45

3 Clean and Jerk 70/45

30 Double Unders

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