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Category Archives: WOD

Monday 19/11/2018

By | WOD | No Comments

Workout


Conditioning

Wod

Angiewith a bite.

For Time

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

*Every 2 minutes perform 1x Squat Clean & Jerk @80% of 1RM.

 

 

Friday 16/11/2018

By | WOD | No Comments

Workout


Strength

E2MOM x8

0-2 Barbel Bro Complex

2-4 20m Front Rack Lunge @60% BW

2 Sets


Conditioning

Wod

For Time

30 Deadlift @60/40

30 Burpee

30 Back Squat @60/40

30 Burpee

(12 Min Time Cap)

 

 

Thursday 15/11/2018

By | Team Series, WOD | No Comments

Workout


Conditioning

Team Series 2018 

Wod B

For Time

21 Thrusters (Partner A) 40/25kg

21 Thrusters (Partner B) 40/25kg

21 Sync T2B

15 Power Clean & Jerk (A) 50/35kg

15 Power Clean & Jerk (B) 50/35kg

15 Sync T2B

9 Squat Clean (A) 60/45kg

9 Squat Clean (B) 60/45kg

9 Sync T2B

(No Time Cap)

 

Wednesday 14/11/2018

By | WOD | No Comments

Workout


Conditioning

Wod

4 Rounds For Time

400m Run

25 Box Jumps 24″/20″

12 KB Swings 32/24kg

(25 Min Time Cap)


Midline Conditioning

3 Sets 

20 V-ups

20 Mountan Climbers p/s

15 Side Plank Twists p/s

 

 

 

Thursday 08/11/2018

By | WOD | No Comments

Workout


Conditioning

Team Series 2018

Wod A.1 (RX)

15 Min AMRAP 

Alternating Rounds

5 C2B Pull up

3 HSPU

1 Squat Snatch @70/45kg

Wod A.1 (SCALED)

Alternating Rounds

10 Ring Rows

6 Strict DB Press 15/10kg

1 Snatch @50/30kg

*Rest 2 Minutes

Wod A.2 (RX & SCALED)

1 RM Snatch

(6min Time Cap)

 

 

 

 

Wednesday 07/11/2018

By | WOD | No Comments

Workout


Conditioning

Wod

A. 4 Min AMRAP

12 Thrusters 40/25kg

12 Calorie Row

*Rest 2 Mins

B. 4 Min AMRAP

12 Thrusters 40/25kg

8 Bar Facing Burpee

*Rest 2 Mins

C. 4 Min AMRAP

12 Thrusters 40/25kg

40 Double Unders

 

Monday 05/11/2018

By | WOD | No Comments

Workout


Conditioning

Wod

18 Min AMRAP

2 Rounds of “DT”

12 Deadlift 70/45

9 Hang Power Clean

6 STOH

into

200m Run

12 Lateral Burpee/Bar


Midline

3 Sets 

90 sec Plank Hold

45 sec Side Plank Hold p/s

20 sec Hollow Hold