Monthly Archives: June 2017

Wednesday 21/06/2017

By | WOD | No Comments

Workout


Strength

Back Squat

77%x5, 82%x1,

77%x5, 85%x1,

77%x5, 87%x1.


Conditioning

Wod

15 Min AMRAP 

7 Power Snatch 50/35kg

35 Double Unders

*Complete 1,2,3,4,5… etc Burpees between each round.*

 

 

Monday 19/06/2017

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Workout

IMG_0078


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 Jumps 24″/20″

-Push Press 35/25kg

-Burpee

 

Thursday 15/06/2017

By | WOD | No Comments

Workout


Conditioning

Buddy Wod

Wod A

8 Min AMRAP 

60m Sled Push 100/60kg

30 DB Squat Cleans 20/15kg

*Rest 1 Min*

Wod B

8 Min AMRAP

600m Row

30 Toes-Bar

*Rest 1 Min*

Wod C 

8 Min AMRAP 

60 KB Goblet Squats 24/16kg

30 C2B Pull-up

 

Monday 12/06/2017

By | WOD | No Comments

Workout


Strength

Front Squat

77%x5, 82%x1, 77%x5,

87%x1, 77%x5, 90%x1


 

Conditioning

Wod

12 Min Alt EMOM

Min 1: 12 HSPU

Min 2: 15 Wall Balls 10/7.5kg

Min 3: 30 Double Unders

 

Wednesday 07/06/2017

By | Hell Week, WOD | No Comments

Workout

“The Battle” Hell Week 


Conditioning

Wod 3

Clean & Jerk Ladder 

Complete 1 rep at every time interval in order to complete the ladder. 

Time Intervals: 

00:00 00:30

01:00 01:30

02:00 02:20 02:40

03:00 03:20 03:40

04:00 04:15 04:30 04:45

05:00 05:15 05:30 05:45

06:00 06:10 06:20 06:30 06:40 06:50

07:00 07:10 07:20 07:30 07:40 07:50

08:00-09:00 Max Reps

Men 85kg

Ladies 45kg