Monthly Archives: March 2017

Wednesday 29/03/2017

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Workout


Run Conditioning

3x 800m Sprints

*1 Min Rest between sets.


Conditioning

 Wod

12 Min Alt EMOM 

Min 1: 25 Wall Ball 10/7.5kg

Min 2: 12 C2B Pull-up

Min 3: 25sec Hollow Hold

 

 

Tuesday 28/03/2017

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Workout


Strength

Back Squat

3-3-3-3-3-3 @70-75%

(90sec Rest Between sets)


Conditioning

Wod

For Time 

10-1

Hang Power Snatch 40/30kg

Bar Facing Burpee

(15 Min Time Cap)

 

 

Friday 24/03/2017

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Workout

Open Season

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Conditioning

Wod

Eight-Pack Elizabeth

For Time

50 Ab-Mat Sit up

21 Power Cleans 60/40kg

21 Ring Dip

50 Ab-Mat Sit up

15 Power Cleans

15 Ring Dip

50 Ab-Mat Sit up

9 Power Cleans

9 Ring Dip

 

Thursday 23/03/2017

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Workout

Open Season


Conditioning

Buddy Wod

6 Min per Station

1. Calorie Row

Buddy Holds Handstand

2. Burpee

Buddy Holds Plank

3. Goblet Squat 24/16kg

Buddy Holds Kb Deadlift 32/24kg

4. DB Manmakers 20/15kg

Buddy Holds Arch Hold 

(1 Min Rest between stations)

 

 

Friday 17/03/2017

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Workout

Open Season 


Conditioning

Wod A

6 Min AMRAP

3,6,9,….

Hang Power Snatch

Burpee/Bar

*Rest 2 Mins*

Wod B

6 Min AMRAP

5,10,15,….

Box Jump 30″/24″

Dumbbell G-OH 2x 2015kg