WOD – Friday 11/10/19

“Shuttle Run”

In teams of two..

1000m Row

immediately followed by…

Ten rounds, alternating each movement, of…

10 Dumbbell Hang Clusters

10 Burpees

10 Strict Pull Ups

immediately followed by…

1000m Row

* Partner A performs 10 hang Clusters Partner B performs 10 burpees, Partner A performs 10 strict pull ups, Partner B performs 10 hang Clusters & so on.

By |October 16th, 2019|WOD|Comments Off on WOD – Friday 11/10/19

WOD – Thursday 10/10/19

A.

“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

9 Kettlebell Swings (24/16)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Bike, Row, Ski Erg or Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM […]

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

WOD – Wednesday 09/10/19

A.

12mins To find a heavy

Bench Press x 1

B.

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice/Holds/Wall Walks/

Minute 5: Rest

Kilos: 22.5/15

By |October 8th, 2019|WOD|Comments Off on WOD – Wednesday 09/10/19

WOD – Tuesday 08/10/19

A.

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down

Sets: 45-50-55-55-55% of 1RM Deadlift

B.

“Detention”

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (102.5/70)

30 Double Unders

By |October 7th, 2019|WOD|Comments Off on WOD – Tuesday 08/10/19

WOD – Monday 07/10/19

A.

15mins to find a heavy

Front Squat x1

B.

“Rugrats”

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

200m Run

By |October 7th, 2019|WOD|Comments Off on WOD – Monday 07/10/19

WOD – Friday 04/10/19

“BFF”

Teams of 2

AMRAP 20:

50 Wallballs (9/7)

40 Kettlebell Swings (24/16)

30/24 Calorie Row

20 Deadlift (100/70)

By |October 7th, 2019|WOD|Comments Off on WOD – Friday 04/10/19

WOD – Thursday 03/10/19

A

E3MOM

Front Squat for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

#6: 2 reps

@90+%

B.

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 […]

By |October 7th, 2019|WOD|Comments Off on WOD – Thursday 03/10/19

WOD – Wednesday 02/10/19

A.

15min to build to Heavy Single

B.

“Miracle-Gro”

5 Rounds:

200 Meter Run

21 KB Russian Swings (32/24)

9 Strict DB Presses (22.5/15)

By |October 7th, 2019|WOD|Comments Off on WOD – Wednesday 02/10/19

WOD – Tuesday 01/010/19

3 x AMRAP 4:

9 Burpee Box Jump Overs (24/20)

15 Power Cleans

21/15 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 60/40

Round 2: 50/35

Round 3: 40/30

Completed this in reverse “Doce” 02/04/19

By |October 7th, 2019|WOD|Comments Off on WOD – Tuesday 01/010/19

WOD – Monday 30/09/19

A.

15mins to build to Heavy Single for today.

B.

21-15-9:

Squat Snatch 43/30

Chest to Bar Pull-Ups

Options:

Lower the reps

Pull Up/Ring Row

lower the reps so you don’t need to break the sets no more than 1-2 sets.

Masters weight: 30/20

By |October 6th, 2019|WOD|Comments Off on WOD – Monday 30/09/19