WOD – Friday 21/09/18

A.

E2MOM for 12 mins build to a heavy

Hang Squat Snatch x3

B.

7min Amrap

7 Squat Snatch @ 42.5/30

7 BOB’s

7 Pull Ups

By |September 19th, 2018|WOD|Comments Off on WOD – Friday 21/09/18

WOD – Thursday 20/09/18

A.

E2MOM for 16mins

0-2 Bench Press x6-8 @ 70-75%

3-4 Bent Over Row x6-8 @ 70-75%

B.

For Time

30 Wall Balls 9/7

20 Cal AB

30 Wall Balls

By |September 19th, 2018|WOD|Comments Off on WOD – Thursday 20/09/18

WOD – Wednesday 19/09/18

“Dead Meat” (CompTrain 12/09/18)

For Time

1mile Run, 100 DU, 21 Deadlift @ 110/75

800m Run, 100 DU, 15 Deadlift @ 130/85

400m Run, 100 DU, 9 Deadlift @ 150/95

35min time cap

By |September 18th, 2018|WOD|Comments Off on WOD – Wednesday 19/09/18

WOD – Tuesday 18/09/18

A.

E3MOM for 15mins

Push Press x5 @ 75-80%

B.

3 rounds of:

3mins on 3mins off

12 Thrusters 60/40

15 T2B

ME Cal Row

By |September 17th, 2018|WOD|Comments Off on WOD – Tuesday 18/09/18

WOD – Tuesday 18/09/18

E3MOM for 15mins

Push Press x5 @ 75-80%

3 rounds of:

3mins on 3mins off

15 Thrusters 60/40

15 T2B

ME Cal Row

By |September 17th, 2018|WOD|Comments Off on WOD – Tuesday 18/09/18

WOD – Tuesday 18/09/18

A.

E3MOM for 15mins

Push Press x5 @ 75-80%

B.

3 rounds of:

3mins on 3mins off

15 Thrusters 60/40

15 T2B

ME Cal Row

By |September 17th, 2018|WOD|Comments Off on WOD – Tuesday 18/09/18

WOD – Monday 17/09/18

A.

18mins to find a heavy

Back Squat x1

Suggested warm up:

8reps @ 50%

5 @ 60%

3 @ 70%

1 @ 80%

1 @ 90%

1 @ 100%

1 @ +2-5%

B.

For Time:

27-21-15-9

KB Swings 24/16

Box Overs 24/20

10min Time Cap

By |September 16th, 2018|WOD|Comments Off on WOD – Monday 17/09/18

WOD – Friday 14/09/18

A.

E3MOM for 15mins

OHS x4 @ 75-80%

B.

For time:

30/25Cal AIrBike

20 Alternating Front Rack Lunges 22.5/15

10 Squat Cleans 70/45

By |September 13th, 2018|WOD|Comments Off on WOD – Friday 14/09/18

WOD – Thursday 13/09/18

A.

E3MOM for 15min

Deadlifts x5 @ 77.5-82.5%

B.

Opens 13.2

10min Amrap

5 STOH 52.5/35

10 Deadlift

15 Box Jumps 24/20

By |September 12th, 2018|WOD|Comments Off on WOD – Thursday 13/09/18

WOD – Wednesday 12/09/18

A.

E2MOM for 16mins

0-2 Ring Dips x4-6 (add load)

2-4 Strict Pull Ups x4-6 (add load)

B.

In Teams of 3 complete:

15x 200m Sandbag Carries

90 Pull Ups

120 HR push Ups

300 Synchro Air Squats (2 people at a time)

Movements must be completed in the prescribed order and athletes alternate

Sandbag carries ie 1,2,3,1,2,3 etc…..

Time Cap 25mins

By |September 11th, 2018|WOD|Comments Off on WOD – Wednesday 12/09/18