All posts by Kyle Howard

Tuesday 12/12/2017

By | WOD | No Comments

Workout


Conditioning

Buddy Wod 

For Time 

20   Alt DB Snatch 20/15kg

15 Burpee Box- Overs 24″/20″

40 Alt DB Snstch

15 Burpee Box-Overs

60 Alt DB Snatch

15 Burpee Box-Overs

80 Alt DB Snatch

15 Burpee Box-Overs

100 Alt DB Snatch

15 Burpee Box-Overs

* Partner A works while partner B holds a plank.

 

Friday 08/12/2017

By | WOD | No Comments

Workout


Conditioning

Wod

For Time 

Buy in: 50 Walking Lunge

30 H.R Push up

60 Ab-Mat Sit up

25 H.R Push up

50 Wall Balls 10/7.5kg

20 H.R Push up

40 Kb Swing 24/16kg

15 H.R Push up

30 Alt DB Snatch 20/15kg

10 H.R Push up

20 Burpee Box Overs 24″/20″

5 H.R Push up

10m HS Walk

Cash out: 50 Walking Lunge

 

Thursday 07/12/2017

By | WOD | No Comments

Workout

IMG_0124


Conditioning

Buddy Wod 

4 Min Max Reps per Exercise, 1 Min Rest between Exercises.

A- 10m Sled Pull + 10m Sled Push 50/30kg

B- Toes to Bar

C- Max Distance Row

D- DB Thrusters 20/15kg

E- Ring Dips

 

 

Wednesday 06/12/2017

By | WOD | No Comments

Workout


Conditioning

Wod A

9 Min AMRAP 

100 Double Unders

21 Bar Facing Burpee

15 Deficit HSPU (20kg plates)

9 Squat Snatch 60/40kg

*Rest 3 Mins

Wod B 

9 Min AMRAP

9 Squat Clean & Jerk 60/40kg

15 Deficit HSPU (20kg Plate)

21 Bar Facing Burpee

100 Double Unders

 

Monday 04/12/2017

By | WOD | No Comments

Workout


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

 

Friday 01/12/2017

By | WOD | No Comments

Workout


Conditioning

Wod

4 Min AMRAP

30 GHD Sit up

30 Box Jump 24″/20″

*1 Min Rest

4 Min AMRAP

30 DB G-OH 20/15kg x2

30 Ab-Mat Sit up

*1 Min Rest

4 Min AMRAP

30 KB SDHP 32/24kg

30 KB Goblet Squat 32/24kg


 

Endurance

Tabata: Double Unders

20 sec Max Reps, 10 Sec Rest (x8 sets)

 

Thursday 30/11/2017

By | WOD | No Comments

Workout


Conditioning

Buddy Wod

22 Min AMRAP 

30 Thrusters 60/40kg

30 C2B Pull-up

30 HR Push up

40 Thrusters 40/30kg

40 Pull-up

40 HR Push up

50 Trusters 20/15kg

50 Jumping Pull-up

50 HR Push up

 

 

Wednesday 29/11/2017

By | WOD | No Comments

Workout


Conditioning

Wod

For Time 

800m Run

20 Power Cleans 50/35

20 Ring Dip

20 Burpee Over Bar

20 Shoulder-OH 50/35

20 Burpee Over Bar

20 Ring Dip

20 Power Cleans 50/35

800m Run