WOD – Friday 08/11/19

“Meatballs”

Teams of 3

Complete the following…

100 Cal Assault Bike

150 Wall Balls 9/7

80 Cal Assault Bike

120 Deadlift 60/40

60 Cal Assault Bike

80 Box Jumps 24/20

40 Cal Assault Bike

By |November 13th, 2019|WOD|Comments Off on WOD – Friday 08/11/19

WOD – Thursday 07/11/19

A.

“Goat Day”

B.

At low intensity…

15-12-9

Row Calories

Assault Bike Calories

Into..

4 Rounds:

4 Wall Squats

8 Alternating Spidermans

12 Russian Kettlebell Swings (moderate load)

Into…

4 Rounds:

4 Strict Pull-Ups

8 Air Squats

12 AbMat Sit-Ups

Into…

15-12-9

Row Calories

Assault Bike Calories

By |November 13th, 2019|WOD|Comments Off on WOD – Thursday 07/11/19

WOD – Wednesday 06/11/19

“My Fitness Pal”

3 Rounds:

75 Double-Unders

10 Dumbbell Burpee Box Step-Overs (22.5’s/15’s)

Box – 24″/20″

Directly into…

3 Rounds:

21/15 Calorie Row

21 Thrusters (35/25)

By |November 13th, 2019|WOD|Comments Off on WOD – Wednesday 06/11/19

WOD – Tuesday 05/11/19

A.

On the Minute x 12:

3 Power Snatches

B.

“High Noon”

AMRAP 12:

12 Power Snatches (43/30)

12 Push-ups

12 Chest to Bar Pull-ups

By |November 13th, 2019|WOD|Comments Off on WOD – Tuesday 05/11/19

WOD – Monday 04/11/19

A.

Opens 20.4

For Time (20 Minute Cap):

30 Box Jumps

15 Clean and Jerks (95/65)

30 Box Jumps

15 Clean and Jerks (135/85)

30 Box Jumps

10 Clean and Jerks (185/115)

30 Alternating Single Leg Squats

10 Clean and Jerks (225/145)

30 Alternating Single Leg Squats

5 Clean and Jerks (275/175)

30 Alternating Single Leg Squats

5 Clean and Jerks (315/205)

♀ 20-in. box

♂ 24-in. box

B.

“Open Concept”

AMRAP 5:

1000 Meter […]

By |November 13th, 2019|WOD|Comments Off on WOD – Monday 04/11/19

WOD – Friday 01/11/19

“Wrong Turn”

Teams of 2

AMRAP 25:

12 Front Squats 42.5/30

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 200m run with Med Ball 9/7

By |October 31st, 2019|WOD|Comments Off on WOD – Friday 01/11/19

WOD – Thursday 31/10/19

“Goat Day”

On the Minute x 20:

Odd: Movement 1

Even: Movement 2

Or

“Pre-Game”

3 Rounds (Not For Score):

2 Minute Light Bike, Row, Ski Erg or Run

3 Strict Pull-ups

6 Push-ups

18 DB Clean and Jerk (alternate every 3 reps 22.5/15)

12 Air Squats

24 Double Unders

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Bike, Row, Ski Erg or Run

3 Power Cleans

3 Thrusters

3 Back […]

By |October 31st, 2019|WOD|Comments Off on WOD – Thursday 31/10/19

WOD – Wednesday 30/10/19

A.

Overhead Squat

10mins to build to a heavy set of 2

B.

“Tri Sprint Intervals”

4 Rounds:

AMRAP 4:

300m Run

20 Down Ups

Max Calorie Row

Rest 4 Minutes Between Rounds

By |October 31st, 2019|WOD|Comments Off on WOD – Wednesday 30/10/19

WOD – Tuesday 29/10/19

A.

Build to Heavy Set of 3

Push Jerk

B.

“Bruiser”

AMRAP 12:

15 Push Jerks (52.5/38)

30 Air Squats

60 Double Unders

By |October 31st, 2019|WOD|Comments Off on WOD – Tuesday 29/10/19

WOD – Monday 28/10/19

“Opens 20.3”

For Time:

21-15-9

Deadlifts (225/155)

Handstand Push-ups

Directly Into…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

Time Cap: 9 Minutes

Or

“9 Volt”

AMRAP 9:

2 Kettlebell Swings (24/16)

2 Box Jumps (24/20)

4 Kettlebell Swings (24/16)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish

By |October 31st, 2019|WOD|Comments Off on WOD – Monday 28/10/19