WOD – 15/07/19

By |July 14th, 2019|

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

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WOD – Friday 11/07/19

By |July 14th, 2019|

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

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WOD – Thursday 11/07/19

By |July 10th, 2019|

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)

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WOD – Thursday 10/07/19

By |July 10th, 2019|

“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

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WOD – Tuesday 09/07/19

By |July 8th, 2019|

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

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WOD – Monday 08/07/19

By |July 8th, 2019|

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

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WOD – Friday 05/07/19

By |July 7th, 2019|

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

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WOD – Thursday 05/07/19

By |July 7th, 2019|

EMOM for 24mins

1 – Assault Bike 7-15 Cals

2 – T2B 6-15 reps

3 – Rest

4 – 150m shuttle sprint (25m, then 50m)

5 – Ring Dips (Strict or kipping) 6-15 reps

6 – Rest

Scaling

T2B – Strict High Knees/Sit Ups

Ring Dip – Banded Ring Dips/Ring Push Ups

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WOD – Wednesday 03/07/19

By |July 6th, 2019|

A

12mins to find a heavy

Strict Press x3

B,

“Leg Work”

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (22.5/15)

15/12 Calorie Row

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WOD – Tuesday 02/07/19

By |July 1st, 2019|

A.

15 min to build to Heavy Set of 3

B.

21-15-9:

Deadlifts (102.5/70)

400 Meter Run

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