WOD – Monday 12/08/19

A.

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 70% of Rep Max Back Squat

B.

“Hit & Run”

3 Rounds:

400 Meter Run

18 Dumbbell Power Snatches (22.5/15)

27 Single Dumbbell Squats (22.5/15)

Scaling/Masters

28/20cal Ass Bike

DB 15/10

By |August 14th, 2019|WOD|Comments Off on WOD – Monday 12/08/19

WOD – Friday 09/08/19

“Blockbuster”

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Max Rounds of “The Chief” 60/40

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief” 70/47.5

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief” 80/55

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

By |August 14th, 2019|WOD|Comments Off on WOD – Friday 09/08/19

WOD – Thursday 08/08/19

A

E2MOm for 12mins

8 bench Press

8 b/o row

B

In Pairs

10min AMRAP

86 DU

33 Cal Row

By |August 7th, 2019|WOD|Comments Off on WOD – Thursday 08/08/19

WOD – Wednesday 07/08/19

A.

15min to find a Deadlift.

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

B.

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts 102/70

By |August 6th, 2019|WOD|Comments Off on WOD – Wednesday 07/08/19

WOD – Tuesday 06/08/19

“Horrid Henri”

4 Rounds:

400 Meter Run

22 Dumbbell Hang Clean and Jerks (22.5/15)

22 Pull-ups

By |August 5th, 2019|WOD|Comments Off on WOD – Tuesday 06/08/19

WOD – Monday 05/08/19

A.

Build to Heavy Complex:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

B.

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (52.5/37.5)

15 Lateral Barbell Burpees

15 Overhead Squats (52.5/37.5)

9 Lateral Barbell Burpees

9 Squat Snatches (52.5/37.5)

By |August 5th, 2019|WOD|Comments Off on WOD – Monday 05/08/19

WOD – Friday 02/08/19

“Cool Whip”

3 Rounds:

200m run

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (22.5/15)

12 Lateral Dumbbell Burpees

By |August 5th, 2019|WOD|Comments Off on WOD – Friday 02/08/19

WOD – Thursday 01/08/19

A.

Front Pause Squat for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

2x pause Squat (3 sec pause at bottom) 1x Squat

2mins between sets

Set 1 – 60%

Set 2 – 65%

Set 3-5 – 65% +

B.

“Thrust Up”

For Time

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

Thrusters 50/35

2-4-6-8-10-12-14-16-18-20

Sit Ups

By |August 1st, 2019|WOD|Comments Off on WOD – Thursday 01/08/19

WOD – Wednesday 31/07/19

“Ninja Turtles”

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (100/70)

15/12 Cal Row

RX+

3 Bar Muscle Ups

Scaling/Masters

C2B – Pull Ups, banded Pull Ups

T2B – High Knees

Deadlift – 70/50

By |August 1st, 2019|WOD|Comments Off on WOD – Wednesday 31/07/19

WOD – Tuesday 30/07/19

“Kelly Rowland”

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

By |August 1st, 2019|WOD|Comments Off on WOD – Tuesday 30/07/19