WOD – Friday 20/09/19

A.

10mins to find a heavy

Power Clean, Hang Power Clean, Front Squat, Hang Squat Clean, STOH

B.

“Air Conditioning”

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (22.5/15)

40 Air Squats

20 Burpees over DB

By |September 19th, 2019|WOD|Comments Off on WOD – Friday 20/09/19

WOD – Thursday 20/09/19

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 get better at with the help from a coach. A list below is some of the movements you can try.

•T2B

•Pull Up

•Muscle […]

By |September 19th, 2019|WOD|Comments Off on WOD – Thursday 20/09/19

WOD – Wednesday 18/09/19

A.

4 Supersets:

15 Weighted AbMat Sit-Ups

Max Strict Handstand Push-ups

Rest 1:30 Between Sets

B.

“Capacity Builder”

3 Rounds:

3 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (9/6)

3 minute Rest

By |September 19th, 2019|WOD|Comments Off on WOD – Wednesday 18/09/19

WOD – Tuesday 17/09/19

“Fuller Circle”

For Time:

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

600m Run

Repeat from 08/01/19

By |September 19th, 2019|WOD|Comments Off on WOD – Tuesday 17/09/19

WOD Monday 16/09/19

A.

Front Squat for load:

#1: 6 reps

#2: 6 reps

#3: 6 reps

#4: 6 reps

2min between sets

80% 1RM

B.

“Master Splinter”

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (43/30)

By |September 19th, 2019|WOD|Comments Off on WOD Monday 16/09/19

WOD – Friday 13/09/19

A.

Deadlift for load:

#1: 6 reps @ 70%

#2: 6 reps @ 75%

#3: 6 reps @ 80%

#4: 6 reps @ 82.5%

2min Rest between sets

B.

“Tummy Time”

15-12-9-12-15:

Toes to Bar

Deadlifts 102.5/70

Lateral Barbell Burpees

By |September 19th, 2019|WOD|Comments Off on WOD – Friday 13/09/19

WOD – Thursday 12/09/19

A.

Bench Press for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

#6: 2 reps

Rest 2mins between sets

Work up to a heavy 2 for today.

B.

4 rounds (not for Time)

12 Double Front Rack KB Step Ups (Alternating legs) 24/20”

Ring L-Sit Hold 30sec (accumulative)

12 Good Mornings tempo 2011

2min between […]

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WOD – Wednesday 11/09/19

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

MEANING

• “”Always Remembered”” is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City

• The 2001 meter row represents the year

• The 4 rounds represents the four planes

• The 9 Rope Climbs represents […]

By |September 11th, 2019|WOD|Comments Off on WOD – Wednesday 11/09/19

WOD – Tuesday 10/09/19

A.

Gymnastics

AMRAP 6:

1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached.

B.

“Road Trip”

5 Rounds:

15 Kettlebell Swing (32/24)

400 Meter Run

40 Double Unders

25min cap

By |September 9th, 2019|WOD|Comments Off on WOD – Tuesday 10/09/19

WOD – Monday 09/09/19

A.

15mins build to Heavy Single OHS

B.

“Hot Mess”

2 Rounds:

25 Overhead Squats (52.5/37.5)

35/25 Calorie Row

By |September 9th, 2019|WOD|Comments Off on WOD – Monday 09/09/19