WOD – Tuesday 15/01/19

“Chain Reaction”

3 Rounds of:

21/15 Assault Bike

21 Pull Ups

Then directly into…

3 Rounds of:

9 Power Cleans 52.5/36

9 Push Jerks 52.5/36

By |January 15th, 2019|WOD|Comments Off on WOD – Tuesday 15/01/19

WOD – Monday 14/01/19

A.

E2MOM

Hang Power Snatch for load:

#1: 6 reps @ 55%

#2: 6 reps @ 60%

#3: 6 reps @ 65%

#4: 6 reps @ 70%

B.

AMRAP 15:

15 Hang Power Snatches (43/30)

60 Double Unders

15 Overhead Squats (43/30)

30/21 Calorie Row

Extras:

3 Rounds:

21 Dumbbell Front Squats 22.5/15

21 Kipping Handstand Push-ups

Scaling Options:

Reduce Reps to 12-15

Weights 15/10

Box Press

Seated DB Press

By |January 14th, 2019|WOD|Comments Off on WOD – Monday 14/01/19

WOD – Friday 11/01/19

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 35/25 (Reps)

Box Jump, 20″ box (Reps)

Push-press, 35/25 (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed […]

By |January 10th, 2019|WOD|Comments Off on WOD – Friday 11/01/19

WOD – Thursday 10/01/19

A.

Every 3 mins for 12 mins

3-5 Strict HSPU

Deficit if required

Scaling Options:

Plates, Box, Holds, Press Up, Seated Press

B.

“Layaway”

AMRAP 15:

30 AbMat Sit-ups

4x 50 Meter Shuttle Sprints

20 Alternating Dumbbell Snatches 22.5/15

By |January 9th, 2019|WOD|Comments Off on WOD – Thursday 10/01/19

WOD – Tuesday 09/01/19

“Fuller Circle”

50/35 Cal Assault Bike

125 DU’s

2K Row

125 DU’s

600m Run

By |January 8th, 2019|WOD|Comments Off on WOD – Tuesday 09/01/19

WOD – Monday 07/01/19

A.

12mins to find a heavy double Hang Power Clean.

B.

“DT”

5 Rounds of:

12 Deadlifts 70/47.5

9 Hang Cleans

6 Push Jerks

By |January 6th, 2019|WOD|Comments Off on WOD – Monday 07/01/19

WOD – Friday 04/01/19

5 Rounds of:

1min Wall Balls 9/7

1min Rest

1min KB Swings 24/16

1min Rest

1min Assault Bike for Cal

1min Rest

1min Row for Cal

1min Rest

By |January 4th, 2019|WOD|Comments Off on WOD – Friday 04/01/19

WOD – Thursday 03/01/19

A.

12mins to find a heavy

Push Press x 10

B.

12min AMRAP

2-4-6-8-10-12 etc

Push Press 52.5/30

T2B

Box Jumps 24/20

By |January 3rd, 2019|WOD|Comments Off on WOD – Thursday 03/01/19

WOD – Wednesday 02/01/19

A.

Every 3mins for 15mins

Back Squat x3

B.

Max rounds in 3 minutes of:

• 3 Power cleans, 61/43

• 6 Push-ups

• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

By |January 1st, 2019|WOD|Comments Off on WOD – Wednesday 02/01/19

WOD – Friday 28/12/18

A

Every 3mins for 15mins

Strict Press x3

B.

“Jackie”

1000m Row

50 Thrusters 20/15

30 Pull Ups

By |December 28th, 2018|WOD|Comments Off on WOD – Friday 28/12/18