WOD – Friday 25/10/19

“Pairs WOD”

In teams of two, with only one teammate working at a time, complete the following….

50 Pull Ups
100 Dumbbell Snatch 22.5/15
200 Squats
100 Burpees
50 Pull Ups

By |October 31st, 2019|WOD|Comments Off on WOD – Friday 25/10/19

WOD – Thursday 24/10/19

A.

“Goat Day”

On the Minute x 20:

Odd: Movement 1

Even: Movement 2

B.

“Pre Game”

Emom for 20mins

1 – 5-12 Kipping HSPU

2 – 10-15 OH DB Lunge 22.5/15

3 – 10-15 Wall Balls 14/9

4 – 10-15 KB Swings 32-24

5 – Rest

By |October 31st, 2019|WOD|Comments Off on WOD – Thursday 24/10/19

WOD – Wednesday 23/10/19

“Jack In The Box”

For Time:

1000 Meter Row

800m Run

12 Strict Pull UPS

50 Box Jump Overs (24/20)

12 Strict Pull Ups

800m Run

1000 Meter Row

Scaling

C2B – Pull ups, ring rows, banded pull ups

By |October 31st, 2019|WOD|Comments Off on WOD – Wednesday 23/10/19

WOD – Tuesday 22/10/19

A.

15mins to find a heavy

Set of 3 Hang Power Clean.

B.

“BlooDThirsty”

AMRAP 12:

15 Burpees

12 Deadlifts (70/47.5)

9 Hang Power Cleans

6 Push Jerks

Masters 52.5/38

By |October 31st, 2019|WOD|Comments Off on WOD – Tuesday 22/10/19

WOD – Monday 21/10/19

Opens 20.2

AMRAP 20:

4 Dumbbell Thrusters (50’s/35’s)

6 Toes to Bar

24 Double Unders

Or

“Open Road”

AMRAP 20:

30 AbMat Sit-ups

20 Wall Balls 9/7

100 Meter KB Farmers Carry 24’s/16’s

By |October 31st, 2019|WOD|Comments Off on WOD – Monday 21/10/19

WOD – Friday 18/10/19

“Merry Go Round”

Teams of 3 complete the following…

50-40-30-20-10-10-20-30-40-50

Assault Bike

Wall Balls 9/7

Kettlebell Swings 24/16

By |October 31st, 2019|WOD|Comments Off on WOD – Friday 18/10/19

WOD – Thursday 17/10/19

A.

“Goat Day”

On the Minute x 20 or

Every 2mins for x 10

Odd: Movement 1

Even: Movement 2

*Practice two movements you want to get better at.

Or

At low intensity…

5:00 Cardio if ur choice (Run/Row/Bike/Ski)

Minutes 1+2 – Light Pace

Minutes 3+4 – Light/Moderate Pace

Minute 5 – Moderate Pace

2 Rounds:

5 DB Cleans (22.5’s/15’s)

250m Row

5 Thrusters (22.5/15’s)

15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 […]

By |October 16th, 2019|WOD|Comments Off on WOD – Thursday 17/10/19

WOD – Wednesday 16/10/19

3 Rounds (24:00 total):

AMRAP 2:

2-6 Strict HSPU*

12 CTB Pull-Ups

Max Calorie Row

… Rest 2.00

In a 2:00 Window

2-6 Strict HSPU*

12 Box Jump Overs (24″/20″)

Max Calorie Row

… Rest 2.00

*or 30-40% of your Max Strict HSPU

Scaling

HSPU – 5/10/15kg Plate/Box HSPU/Push Ups

CTB – Pull Ups/Ring Rows

By |October 16th, 2019|WOD|Comments Off on WOD – Wednesday 16/10/19

WOD – Tuesday 15/10/19

A

Find a heavy Set of:

Thruster x3

B.

“Child’s Play”

3 Rounds:

10 Thrusters (52.5/37.5)

20 Deadlifts (52.5/37.5)

50 Double Unders

By |October 16th, 2019|WOD|Comments Off on WOD – Tuesday 15/10/19

WOD – Monday 14/10/19

“Opens 20.1”

10 Rounds:

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Time Cap: 15 Minutes

By |October 16th, 2019|WOD|Comments Off on WOD – Monday 14/10/19