Category Archives: WOD

Tuesday 20/02/2018

By | WOD | No Comments

Workout

IMG_0156


Conditioning

Wod

“Ben Smith Machine Maker”

30 Rounds For Quality

3 Deadlift

2 Squat Cleans

1 Push ups

* Choose a load that is challenging yet you can keep your form throughout. 

(30 Min Time Cap

 

Thursday 15/02/2018

By | WOD | No Comments

Workout


Conditioning

Buddy Wod 

A. 5 Min AMRAP

Max Distance Sled Push & Pull 50/30kg

*Rest 2 Min*

B. 5 Min AMRAP

50 Thrusters 40/30

Max Sync Bar Facing Burpee

*Rest 2 Min*

C. 5 Min AMRAP

Max Calorie Row

*Rest 2 Min*

D. 5 Min AMRAP

50 Deadlift 100/65kg

Max Sync Push up

 

Wednesday 14/02/2018

By | WOD | No Comments

Workout


Skill

Handstand Walk/ Freestanding Handstand


Conditioning

Wod

18 Min AMRAP

6,12,18,24,30,…

Alt DB Squat Snatch 20/15kg

Alt Frontrack DB Lunge p/s 20/15

*20 Double Unders between sets.

 

 

Tuesday 13/02/2018

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Workout


Strength

Back Squat

3×5@70%

2×4@75%

1×3@80%


Conditioning

Wod

EMOM 15

Min 1: 20 Wall Ball 10/7.5kg

Min 2: 20 Box Jumps 24″/20″

Min 3: 20 Russian Kb Swing 32/24kg

 

 

 

Monday 12/02/2018

By | WOD | No Comments

Workout


Gymnastic Conditioning

3 Sets

20 Unbroken Pull-ups

15 Unbroken Toes- Bar

*Rest as needed*


Conditioning

Wod

For Time

12 Squat Clean & Jerks 60/40kg

15 Burpee/Bar

9 Squat Clean & Jerk 80/55kg

15 Burpee/Bar

6 Squat Clean & Jerk 100/70kg

15 Burpee/Bar