Monthly Archives: June 2015

Tuesday 30/06/2015

By | WOD | No Comments

Back to Basics Month


Strength

Ring Dip 8-8-8-8


Workout of the Day

5 Rounds for Time 

25 Double Unders

20 Kb Swing 32/24kg

15 Pull up

10 Burpee to Bar

(20 Min Time Cap)

 

 

 

Friday 26/06/2015

By | WOD | No Comments

Back to Basics Month


Workout of the Day

Buddy Workout

6 Minutes to find

5RM Deadlift

then

17 Minute AMRAP

20 Double Unders/10 Burpees

10 Sit ups

5 Pull ups

Each partner must complete a full round

 

Thursday 25/06/2015

By | WOD | No Comments

Back to Basics Month


Workout of the Day

Fight Gone Bad

3 Rounds

1 Minute Max reps per exercise

1 Minute Rest between rounds

Wall Balls 10/5 kg

SDHP 35/25kg

Box Jumps

Push Press 35/25kg

Burpee

 

 

Wednesday 24/06/2015

By | WOD | No Comments

Back to Basics Month


Skill/Strength

Hollow Hold

Arch Hold

L-Hold

3x 30 seconds per hold, 30 seconds rest between sets.


Workout of the Day 

“FRAN”

For Time 

21-15-9

Thruster 45/35kg

Pull up

 

 

Tuesday 23/06/2015

By | WOD | No Comments

Back to Basics Month


Strength

Press 5-5-5-5-5


Workout of the Day

Wod 1

5 Min AMRAP

10 Kb Swing 24/16kg

5 Push ups

2Min Rest 

Wod 2

5 Min AMRAP

10 Wall Balls 10/5kg

5 Kbs SDHP

2Min Rest 

Wod 3

5 Min AMRAP

10 Sit ups

5 Jumping Lunges p/l

 

 

 

 

Friday 19/06/2015

By | WOD | No Comments

Back to Basics Month


Workout of the Day

Cheeky Chipper 

For time 

100 Double Unders

90 Sit ups

80 Kb Swing 16/12kg

70 Walking Lunge

60 Box Jumps

50 Kb SDHP 16/12kg

40 Push Press 30/15kg

30 Box Dips

20 Clean and Jerk 40/25kg

10 HSPU

(30Minute Time Cap)

 

 

 

 

 

Thursday 18/06/2015

By | WOD | No Comments

Back to Basics Month


Strength

Front Squats

5-5-5-5-5


Workout of the Day

Buddy Wod 

20 Minute AMRAP

10 Deadlift 60/40kg

8 Push ups

6 Toes to Bar

Each partner completes a full round before rotating.