Monthly Archives: August 2017

Thursday 31/08/2017

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Workout


Conditioning

Buddy Wod

Wod A

6 Min AMRAP

20 Front Squat 60/40kg

50 Double Unders

20 STOH 60/40kg

50 D.U

20 Snatch 60/40kg

50 D.U

*2 Min Rest*

Wod B

For Time

30 Deadlift 100/65kg

25 HSPU

25 Deadlift

25 HSPU

20 Deadlift

25 HSPU

15 Deadlift

25 HSPU

10 Deadlift

25 HSPU

(15 Min Time Cap)

 

Friday 25/08/2017

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Workout


Midline Conditioning

3 Sets

20sec L-Sit

20m Front Rack Lunge 60/40

20 GHD Sit-up


Conditioning

Wod

9 Min AMRAP

3 Ring Muscle-up

12 SDHP 60/40

48 Double Unders

 

 

Thursday 24/08/2017

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Workout


Conditioning

Buddy Wod 

On a Running Clock:

0:00-10:00

Build to a 5RM OHS

10:00-12:00

Rest

12:00-30:00

18 Min AMRAP

30 DBL KB Clean & Jerk 24/16kg

10m HS Walk

30 C2B Pull-up

10m HS Walk

30 Box Jump 30″/24″

10m HS Walk

 

 

Wednesday 23/08/2017

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Workout


Strength

5 Superset:

5x Strict Weighted Ring Dip

10x Standing Plate Flies


Conditioning

Wod

For Time

66 Wall Balls 10/7.5kg

66 Deadlift 100/65kg

66 Walking Lunge Steps 10/7.5kg

66 Lateral Burpee/Bar

 

 

Friday 18/08/2017

By | WOD | No Comments

Workout

IMG_0088


Strength

Jerk Complex

2x Push Jerk + 1x Push Jerk

1-1-1-1-1-1-1


Conditioning

Wod

For Time

10-8-6-4-2

Squat Clean & Jerk @70% of 1RM

20-16-12-8-4

Ring Dip

(15 Min Time Cap)