Monthly Archives: September 2015

Monday 28/09/2015

By | Spring Challenge, WOD | No Comments

Workout 

Spring Challenge Week 1

Test Week


Conditioning 

Wod 

Fight Gone Bad 

3 Rounds 

1 Minute Max Reps Per Exercise, 1 Minute Rest between Rounds.

-Wall Balls 10/5kg

-SDHP 35/25kg

-Box Jumps 24″20″

-Push Press 35/25kg

-Burpee

 

 

 

Wednesday 23/09/2015

By | WOD | No Comments

Workout

image


Conditioning 

Chipper Wod 

For Time 

Buy in: 50 Double Unders 

20 Push a Press 40/25kg

10 Pull ups

40 KB Swing 24/16kg

20 Pull ups

60 Box Jumps

30 Pull ups

80 Sit ups

Cash Out: 50 Double Unders 

(30 Min Cap

 

Tuesday 22/09/2015

By | WOD | No Comments

Workout


Technique

Ring Transition

Hip Activation


Conditioning 

Wod

4 Rounds For Time

10 Burpee over Bar Jump

15 Front Squat (Adv 60/40)(Int 40/25)

20 Snap Jumps

 

(12 Min Cap)

 

 

Friday 18/09/2015

By | WOD | No Comments

Workout

image


Conditioning 

1 min max reps per station.

-Wall Balls 10/5kg

-Hang Power Snatch 30/20kg

-Sit ups

-KB Swing 24/16kg

-Long Plank (seconds)

2 min rest between rounds

3 sets 

 

 

Thursday 17/09/2015

By | WOD | No Comments

Workout

image


Strength 

Deadlift 5-5-5-5-5


Conditioning 

Buddy Workout

For Time 

30-25-20-15-10-5 

Pull up

Thruster 40/25kg

Complete 20 meter partner carry between sets.

(15 min cap)