WOD – Friday 06/09/19

A.

Shoulder Press for load:

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

2min Rest between sets

B.

“Toon Squad”

Teams of 3

3 Rounds:

4 Minute Bike Calories

3 Minute Wallballs (9/7)

2 Minute Burpees

By |September 7th, 2019|WOD|Comments Off on WOD – Friday 06/09/19

WOD – Thursday 05/09/19

A.

E2MOM for 8 mins (4 sets)

TGU

Build to a heavy set.

B.

20min EMOM of..

1 – 6-10 Box Jump 30/24

2 – 1-5 Ring Muscle Up / 6-12 Strict Ring Dips

3 – 100m Sprint

4 – 5-8 DB Renegade Press

5 – Rest

By |September 7th, 2019|WOD|Comments Off on WOD – Thursday 05/09/19

WOD – Wednesday 04/09/19

“Fish Out Of Water”

For Time:

2k Row

10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

Repeated: 01/07/19

By |September 7th, 2019|WOD|Comments Off on WOD – Wednesday 04/09/19

WOD – Tuesday 03/09/19

A.

E3MOM for 3 rounds

Kipping HSPU xMax Effort

Goal is to get biggest total reps over 3 rounds

Other Options:

Box HSPU

Seated Strict Press

B.

“Big Bird”

AMRAP 18:

20 Dumbbell Snatches 22.5/15

40 Double Unders

20 Dumbbell Box Step-Ups (24″/20″)

20 Pull-ups

By |September 2nd, 2019|WOD|Comments Off on WOD – Tuesday 03/09/19

WOD – Monday 02/09/19

A.

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 77.5% of Rep Max Back Squat

2.5% heavier than last week

B.

“Dive Bar”

For Time:

800 Meter Run

50 Barbell Thrusters (20/15)

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters (20/15)

25min time cap

By |September 2nd, 2019|WOD|Comments Off on WOD – Monday 02/09/19

WOD – Friday 30/08/19

A.

15 mins to build to a Heavy Complex:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

B.

“Squeaky Clean”

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 52.5/37.5

By |August 29th, 2019|WOD|Comments Off on WOD – Friday 30/08/19

WOD – Thursday 29/08/19

A.

E2MOM

Shoulder Press for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

Aim for 2-5% higher than 15/08/19

B.

“Heavy Mental”

AMRAP 12:

10 Strict Presses 42.5/30

25 Double Unders

10 Strict Pull-ups

25 Double Unders

By |August 28th, 2019|WOD|Comments Off on WOD – Thursday 29/08/19

WOD – Wednesday 28/08/19

“Cement Track”

Every 5 Minutes x 5 Rounds:

400 Meter Run

15/12 Calorie Row

15 Toes to Bar

Scalling:

Lower reps, so each set should not take more than 4 minutes.

By |August 28th, 2019|WOD|Comments Off on WOD – Wednesday 28/08/19

WOD – Tuesday 27/08/19

A.

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 75% of Rep Max Back Squat

2.5% heavier than last week

B.

“Sucker Punch”

21-18-15-12-9:

Kettlebell Swing 24/16

Thrusters 35/25

By |August 28th, 2019|WOD|Comments Off on WOD – Tuesday 27/08/19

WOD – Monday 26/08/19

“Halftime”

30-20-10:

Dumbell Power Snatch (22.5/15)

Wallballs (9/7)

Directly Into…

10-20-30:

Burpees

Calorie Row

By |August 28th, 2019|WOD|Comments Off on WOD – Monday 26/08/19