WOD – Friday 27/09/19

A.

E3MOM

Front Squat for load:

#1: 4 reps

#2: 4 reps

#3: 4 reps

#4: 4 reps

#5: 4 reps

@ 80-85%

B.

“Gut Feeling”

AMRAP 16:

12 Hang Power Cleans 70/47.5

21 Lateral Barbell Burpees

12 Push Jerks 70/47.5

21 Toes to Bar

By |September 26th, 2019|WOD|Comments Off on WOD – Friday 27/09/19

WOD – Thursday 26/09/19

“Double Dare”

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

50 Double Unders

5 Deadlifts

*Build in Deadlift Weight*

• Start around 60% of your 1RM deadlift

By |September 26th, 2019|WOD|Comments Off on WOD – Thursday 26/09/19

WOD – Wednesday 25/09/19

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

By |September 26th, 2019|WOD|Comments Off on WOD – Wednesday 25/09/19

WOD – Tuesday 25/09/19

A.

Single Arm Dumbbell Strict Press

5 Sets of 8 Reps

B.

“Surfer on Acid”

3 Rounds For Time:

400 Meter Run

21 Burpees

By |September 26th, 2019|WOD|Comments Off on WOD – Tuesday 25/09/19

WOD – Monday 23/09/19

A.

Build to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

B.

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 52.5/37.5

By |September 26th, 2019|WOD|Comments Off on WOD – Monday 23/09/19

WOD – Friday 20/09/19

A.

10mins to find a heavy

Power Clean, Hang Power Clean, Front Squat, Hang Squat Clean, STOH

B.

“Air Conditioning”

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (22.5/15)

40 Air Squats

20 Burpees over DB

By |September 19th, 2019|WOD|Comments Off on WOD – Friday 20/09/19

WOD – Thursday 20/09/19

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 get better at with the help from a coach. A list below is some of the movements you can try.

•T2B

•Pull Up

•Muscle […]

By |September 19th, 2019|WOD|Comments Off on WOD – Thursday 20/09/19

WOD – Wednesday 18/09/19

A.

4 Supersets:

15 Weighted AbMat Sit-Ups

Max Strict Handstand Push-ups

Rest 1:30 Between Sets

B.

“Capacity Builder”

3 Rounds:

3 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (9/6)

3 minute Rest

By |September 19th, 2019|WOD|Comments Off on WOD – Wednesday 18/09/19

WOD – Tuesday 17/09/19

“Fuller Circle”

For Time:

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

600m Run

Repeat from 08/01/19

By |September 19th, 2019|WOD|Comments Off on WOD – Tuesday 17/09/19

WOD Monday 16/09/19

A.

Front Squat for load:

#1: 6 reps

#2: 6 reps

#3: 6 reps

#4: 6 reps

2min between sets

80% 1RM

B.

“Master Splinter”

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (43/30)

By |September 19th, 2019|WOD|Comments Off on WOD Monday 16/09/19