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

WOD – Monday 29/07/19

A.

12 min to Build to Heavy Set of 3

Push Jerk

B.

AMRAP 12:

21 Kettlebell Swings (24/16)

14 Kettlebell Reverse Lunges

7 Push Jerks (75/52.5)

Scaling

KB Swing 16/8

Push Jerks 50/35

By |August 1st, 2019|WOD|Comments Off on WOD – Monday 29/07/19

WOD – Friday 26/07/19

A.

Power Snatch (T&G) for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

Build to a heavy set

B.

“Hop Scotch”

5 Rounds:

10 Power Snatches (43/30)

10 Box Jump Overs (24/20)

By |August 1st, 2019|WOD|Comments Off on WOD – Friday 26/07/19

WOD – Thursday 25/07/19

A.

Back Squat for load:

#1: 12 reps

#2: 12 reps

#3: 12 reps

90sec between sets

@ 68% (same as 9’s last week)

B.

20 min Emom

1 -10-15 Wall Balls 14/9

2 – 12/8 Cal Row

3 – 5-10 Devils Press 22.5/15

4 – 12/8 Cal Ass Bike

5 – Rest

By |August 1st, 2019|WOD|Comments Off on WOD – Thursday 25/07/19

WOD – Wednesday 24/07/19

A.

12mins Build to Heavy Set of 3

B.

“Trial Blazer”

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (52.5/37.5)

RX+

3 Rounds:

800 Meter Run

80 Double Unders

15-12-9 Push Jerks 60/40, 70/47.5, 80/55

Scaled

DU – 160 Singles/40 Attempts

Weight as necessary

By |August 1st, 2019|WOD|Comments Off on WOD – Wednesday 24/07/19

WOD – Tuesday 23/07/19

A.

Build to a Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

B.

“Nowhere Fast”

For Time:

50 Power Cleans (70/50)

On the Minute: 5 Toes to Bar

10min time cap

Scaled/Masters

Work @ 55% 1RM

By |July 23rd, 2019|WOD|Comments Off on WOD – Tuesday 23/07/19

WOD – Monday 22/07/19

SID 19 Qualifier

FOR TIME:

30 SHOULDER TO OVERHEAD

15 BAR BURPEES

30 FRONT SQUATS

15 BAR BURPEES

30 THRUSTERS

15 BAR BURPEES

TIME CAP – 12 MINUTES

1 SECOND PENALTY TO BE ADDED FOR EVERY REP NOT COMPLETED

Men barbell weight 35kg

Women barbell weight 25kg

By |July 23rd, 2019|WOD|Comments Off on WOD – Monday 22/07/19

WOD – Friday 19/07/19

A

Back Squat for load:

#1: 9 reps

#2: 9 reps

#3: 9 reps

#4: 9 reps

90sec between sets

@ 68% 1RM

B.

“Skyscraper”

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (75/52.5)

12/9 Calorie Row

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (61/43)

12/9 Calorie Row

By |July 18th, 2019|WOD|Comments Off on WOD – Friday 19/07/19