Category Archives: WOD

Friday 20/04/2018

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Workout


Conditioning

Wod

For Time 

Buy in: 800m Run

10 Squat Clean & Jerk 60/40kg

10 Squat Clean & Jerk 70/45kg

10 Squat Clean & Jerk 80/50kg

60 Push up

Cash out: 800m Run

 

Thursday 19/04/2018

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Workout


Strength

Superset x5:

8 KB Push Press

15 DB Bentover Row


 

Conditioning

Buddy Wod 

For Time 

150 Wall Balls 10/7.5kg

300 Double Unders

(split time)

Max Burpee Box Jump 24″/20″

(18 Min Time Cap)

 

Wednesday 18/04/2018

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Workout


Conditioning

Wod

5 Rounds For Time 

12 Front Squats 60/40kg

9 HSPU

6 Power Clean 60/40kg

3 Ring Muscle up

*Rest 1 Min between rounds.

(20 Min Time Cap)


Midline Conditioning

3 Sets 

30 Crossover V-ups

30 Arch Rocks

 

 

By | WOD | No Comments

Workout


Conditioning

Wod

“Filthy 50″

For Time
50 Box Jumps (24″/20″)
50 Jumping Pull-Ups
50 Kettlebell Swings (24/16kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (20/15kg)
50 Goodmornings (20/15kg)
50 Wall Balls (10/7.5kg)
50 Burpees
50 Double-Unders

(35 Min Time Cap)

 

Thursday 12/04/2018

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Workout


Conditioning

Buddy Wod

Wod A 

For Time

10 Burpee Box Over 24″/20″

10 OHS 50/35

10 BBO

20 OHS

10 BBO

30 OHS

10 BBO

40 OHS

10 BBO

50 OHS

(12 Min Time Cap)

Wod B 

For Time

100 Alt Medball Sit up 10/5kg

100 Toes-Bar

(12 Min Time Cap)

 

 

Wednesday 11/04/2018

By | WOD | No Comments

Workout


Gymnastic Strength

For Quality

15-12-9

Push up

Strict Ring Dip

c2B Pull up


Conditioning

Wod

3 Rounds For Time

21 Pull up

10m DB OH Lunge (R) 22.5/15kg

20 Alt DB Snatch 22.5/15kg

10m DB OH Lunge (L) 22.5/15kg

(15 Min Time Cap)

 

 

 

Tuesday 10/04/2018

By | WOD | No Comments

Workout


Conditioning

Endurance Conditioning

Wod

For Time

800m Run

40 Thrusters 30/20kg

600m Run

30 Thrusters

400m Run

20 Thrusters

200m Run

10 Thrusters

(30 Min Time Cap)

 

 

Monday 09/04/2018

By | WOD | No Comments

Workout


Strength

Build to a Heavy Bear Complex

1-1-1-1-1-1


 

Conditioning

Wod

For Time

21-15-9

Deficit HSPU 5″

Sdhp 50/35kg

*Complete 10 Burpees after the 21’s, 15’s and 9’s.

(15 Min Time Cap)