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Monthly Archives: August 2018

Friday 31/08/2018

By | WOD | No Comments

Workout


Strength

“Bro Sesh”

5 Sets For Quality 

20 Barbel Press

15 Barbel Curl

10 Strict Ring Dip


Conditioning

Wod

15 Min AMRAP

3,6,9,12,15,….

Pistol Squats p/l (alternating)

Hand release Push up

*30 Double Unders between each set.*

 

 

Thursday 30/08/2018

By | Uncategorized | No Comments

Workout


Conditioning

Buddy Wod

For Time

800m Plate Run 10/5kg

50 Burpee Box Overs 24″/20″

30 Sync T2B

15 Zercher Squats p/p 40/25kg

800m Plate Run

50 Burpee Box Overs

30 Sync Pull-ups

15 Zercher Lunges p/p

800m Plate Run

(30 Min Time Cap)

 

Monday 27/08/2018

By | WOD | No Comments

Workout


Conditioning

On a running Clock:

Wod A

2 Rounds 

30 DB Snatch (Alt) 22.5/15kg

20 Pull-up

*1 Min Rest

Wod B

2 Rounds

30 KB Hang Clean & Jerk 24/16kg

15 C2B Pull-up

*1 Min Rest

Wod C

2 Rounds

30 Wall Balls 10/7kg

10 Bar Muscle ups

(30 Min Time Cap)

 

 

Friday 24/08/2018

By | WOD | No Comments

Workout


Strength

EMOM 10

Odd: 20m Plate OH Lunge 20/15kg

Even: 12 V-ups


Conditioning

Wod

10 Rounds For Time

7 Power Snatch 40/25kg

30 Double Unders

* Snatch must be unbroken or complete a 5 Burpee/Bar penalty.

(15 Min Time Cap)

 

 

Thursday 23/08/2018

By | WOD | No Comments

Workout


Conditioning

Buddy Wod

5 Min AMRAPS per Station.

A. Tyre Flips

B. DB Squat Snatch(Alt) 22.5/15kg

C. sled Push and Pull (10m+10m) 50/30kg

D. T2B

E. KB Swing 32/24kg

F. D-Ball Shoulders 60/30kg

*1 Min Rest and Transition between stations.

 

 

Wednesday 22/08/2018

By | WOD | No Comments

Workout


Conditioning

Wod

3 Rounds For Time

30 Wall Balls 10/7kg

30 Box Jumps 24″/20″

30 Push Press 40/25kg

30 Push up

30/20 Cal Row

30 Hang Power Cleans 40/25kg

(30 Min Time Cap)