WOD – Thursday 18/07/19

A

12mins build to Heavy Set of 5

B.

6 Rounds:

8 Power Snatches (52.5/37.5)

8 Bar-Facing Burpees

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

WOD – Wednesday 17/07/19

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs (9/7)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (9/7)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (9/7)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (9/7)

9 Box Jumps (24/20)

200 Meter Run

By |July 18th, 2019|WOD|Comments Off on WOD – Wednesday 17/07/19

WOD – Tuesday 16/07/19

A.

E2MOM for 12 mins

0-2 Paused Bench Press x4

2-4 Paused Bent Over Row x6

Pauses

Bench – pause at the bottom for 2sec

B/O Row – pause for 2 sec at belly button

B.

For Time:

2,000 Meter Row

By |July 18th, 2019|WOD|Comments Off on WOD – Tuesday 16/07/19

WOD – Tuesday 15/07/19

A.

Build to Heavy Set of 3 Thruster

B.

AMRAP 14:

15 Thrusters (43/30)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders

Scaling options

Thrusters – Lower weight accordingly

DU – 60 singles, 15 attempts

C2B – lower number, Pull Ups, jumping pull ups

By |July 14th, 2019|WOD|Comments Off on WOD – Tuesday 15/07/19

WOD – Friday 11/07/19

Back Squat for load:

#1: 12 reps

#2: 12 reps

#3: 12 reps

@ 65% 1RM (same weight as last week)

90sec between sets

B.

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (24/16)

Wallballs (9/7)

Partners Switch After Full Rounds

By |July 14th, 2019|WOD|Comments Off on WOD – Friday 11/07/19

WOD – Thursday 11/07/19

A.

Push Press

15 mins to build to Heavy Set of 5

B.

“Bar Rescue”

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (52.5/37.5)

By |July 10th, 2019|WOD|Comments Off on WOD – Thursday 11/07/19

WOD – Thursday 10/07/19

“Double Header”

Buy-In:

35/25 Calorie Assault Bike

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

400m Power Bag Carry 20/15

By |July 10th, 2019|WOD|Comments Off on WOD – Thursday 10/07/19

WOD – Tuesday 09/07/19

A.

10mins to find

3RM Chin Up

Scaling

Bands

B.

“Run DMC”

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

20 Dumbbell Snatches (22.5/15)

Scaling

C2B – standard pull ups/ring rows

DB Snatch – lighter weight

RX+ – Bar Muscle Ups

By |July 8th, 2019|WOD|Comments Off on WOD – Tuesday 09/07/19

WOD – Monday 08/07/19

A.

15mins to build to Heavy Single

Squat Clean

B.

“Elizabeth”

21-15-9:

Squat Cleans (61/43)

Ring Dips

Scaling:

Masters: 50/35

Scaled: 30-50/20-35

Toe nails Ring Dips

Banded

Ring Press Ups

Press Ups

By |July 8th, 2019|WOD|Comments Off on WOD – Monday 08/07/19

WOD – Friday 05/07/19

A.

Back Squat for load:

#1: 9 reps

#2: 9 reps

#3: 9 reps

#4: 9 reps

90sec Rest between sets

@65% 1RM

B.

“Encore”

4 Rounds for Time

75 Double Unders

20 DB Snatches 22.5/15

10 Burpees Over DB

10min time cap

By |July 7th, 2019|WOD|Comments Off on WOD – Friday 05/07/19