Monthly Archives: April 2016

Monday 25/04/2016

By | Test Week, WOD | No Comments

Workout


Test Week 


 

Conditioning 

Wod 

“Fight Gone Bad”

3 Rounds 

1 Min Max reps per exercise.

1 Min Rest between rounds. 

-Wall Balls 10/7.5kg

-SDHP 35/25kg

-Box Jump 24″/20″

-Push Press 35/25kg

-Burpee

 

Thursday 21/04/2016

By | WOD | No Comments

Workout

image


Buddy Wod

Strength

Barbel Cycling:

3 Min Max Reps

Power Cleans 80/55kg

1 Min Rest 

3 Min Max Reps

Squat Cleans 80/55kg


Conditioning 

Wod 

15 Min AMRAP 

30 Pull ups

60m Bear Crawl

120m Walking Lunge

 

 

Wednesday 20/04/2016

By | WOD | No Comments

Workout


Skill

Handstand


Conditioning 

Wod

For Time 

100 Double Unders

50 Front Squats 60/40kg

40 Bar Facing Burpee

30 HSPU

20 Toes-Bar

10 Shoulder-Overhead

(20 Min Time Cap)

 

 

 

Tuesday 19/04/2016

By | WOD | No Comments

Workout

image


Conditioning 

Wod

For Time 

20 Deadlift 100/55kg

20 Box Over Jumps 24″/20″

15 Deadlift 120/75kg

15 Box Over Jumps

10 Deadlift 140/95kg

10 Box Over Jumps

(13 Min Time Cap)


Extra’s

Weakness Work (10 Mins)

 

 

 

Friday 15/04/2016

By | WOD | No Comments

Workout


Strength

Back Squst

5×5 (@70-75% of 1RM)


Conditioning

Wod

Tabata 

20 Sec Max Reps, 10 Sec Rest 

-Thrusters 45/30kg

-Push up

-V up

2 Min Rest Between exercises.