WOD – Monday 18/02/18

“Meatballs”

For Time:

75 Wallballs 9/7

35/25 Calorie Assault Bike

10 Rounds of “Strict Cindy”

*Cindy

5x strict pull ups

10x Push Ups

15x Squats

By |February 17th, 2019|WOD|Comments Off on WOD – Monday 18/02/18

WOD – Thursday 31/01/19

A.

Snatch Complex

EMOM for 10mins

1x Hang Power Snatch

1x Power Snatch

B.

“Randy”

75x Snatches 35/25

THE WHY

Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT […]

By |January 30th, 2019|WOD|Comments Off on WOD – Thursday 31/01/19

WOD – Wednesday 30/01/18

Tempo Pausing Back Squats

5 Sets of 2

7 Seconds Down. 3 Second Pause.

B.

“After Party”

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (22.5/15)

After Each Round: 30 Double Unders

*Scaling Options will be on the whiteboard when you come in.

WHY THE PAUSE…

Most of the squatting we naturally do involves going slightly slower on the way down than on the way up. During our tempo […]

By |January 30th, 2019|WOD|Comments Off on WOD – Wednesday 30/01/18

WOD – Tuesday 29/01/19

“Hangnail”

AMRAP 16:

30 Alternating Arm Dumbbell Hang Clean and Jerks (22.5/15)

25 DB Overhead Alternating Lunges

20 Lateral Barbell Burpees

15 Deadlifts (110/75)

By |January 28th, 2019|WOD|Comments Off on WOD – Tuesday 29/01/19

WOD – Monday 28/01/18

“Life Jacket”

AMRAP 5:

21/15 Calorie Row

21 Thrusters (52.5/35)

21 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (42.5/30)

15 Toes to Bar

Rest 5 Minutes

AMRAP 5:

9/7 Calorie Row

9 Thrusters (35/25)

9 Pull-ups

By |January 27th, 2019|WOD|Comments Off on WOD – Monday 28/01/18

WOD – Friday 25/01/18

A.

12mins to establish a

1RM Hang Squat Clean

B.

50 Burpees

40/30 Assault Bike

Hang Squat Cleans 52.5/36

By |January 25th, 2019|WOD|Comments Off on WOD – Friday 25/01/18

WOD – Thursday 24/01/19

A.

Every 3mins for 12mins

Bench Press x8 & 75%of 1RM

B.

“No Brainer”

In Pairs – You Go I Go (4 rounds each).

21 Plate Hops

11 Shuttle Sprints

8 Weighted Step Ups 20″ 20/15

By |January 24th, 2019|WOD|Comments Off on WOD – Thursday 24/01/19

WOD – Wednesday 23/01/18

A.

Every 3mins for 12mins

Back Pause Squat for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

(2 seconds pause at the bottom of each rep)

B.

“Girl Power”

AMRAP 18:

21/15 Calorie Row

3 Rounds of “Cindy”

10 Power Snatches (52.5/35)

*Cindy

5 Pull Ups

10 Push Ups

15 Squats

By |January 22nd, 2019|WOD|Comments Off on WOD – Wednesday 23/01/18

WOD – Tuesday 22/01/19

“Layup”

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings 24/16

Wallballs 9/7

By |January 21st, 2019|WOD|Comments Off on WOD – Tuesday 22/01/19

WOD – Monday 21/01/19

A.

12mins to find a heavy Push Jerk x3

B.

“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts 61/42.5

15 Lateral Barbell Burpees

9 Push Jerks 61/42.5

By |January 21st, 2019|WOD|Comments Off on WOD – Monday 21/01/19