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Category Archives: WOD

Friday 18/01/2019

By | WOD | No Comments

Workout


Strength

4 Supersets

20m (unbroken) Front Rack KB Lunge

3 Dumbbell Manmakers


Conditioning

Wod

7 Rounds For Time

7 Deadlift 100/65kg

7 Knees-elbows

(15 Min Time Cap)

 

 

Thursday 17/01/2019

By | WOD | No Comments

Workout


Conditioning

Buddy Wod

For Time

100/65 Calorie Row

30 Clean & Jerk 60/40kg

25 Sync Pull ups

100 Wall Balls 10/7kg

25 Sync Pull ups

30 Front Squats 60/30kg

100 Calorie Assault Bike

(30 Min Time Cap)

 

Wednesday 16/01/2019

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Workout


Strength

EMOM 16

Min 1: 3 Squat Snatch @60-70%

Min 2: 45 Double Unders

Min 3: 6 OHS

Min 4: 15 V-ups


Conditioning

Wod

7 Min AMRAP

Max HSPU

Max Push ups

5 Burpee Rest penalty after each movement is broken up.

 

 

Tuesday 15/01/2019

By | WOD | No Comments

Workout


Conditioning

Wod

”Steam Train”

3 Rounds

Max Reps per Round, 1 Min per Station.

-Calorie Assault Bike

-DB Ground to Overhead 30/20kg

-Box Jumps 24”/20”

-Burpee

-Wall Balls 10/7kg

*1 Min Rest Between Rounds.

Monday 14/01/019

By | WOD | No Comments

Workout


Strength

Front Squat

5-4-3-2-1 (2 Waves)

70-95%


Conditioning

”Helen 2.0”

3 Rounds For Time

400m Run

21 KB Swing 24/16kg

12 C2B Pull ups

(15 Min Time Cap)

 

 

 

Wednesday 09/01/2019

By | WOD | No Comments

Workout


Conditioning

Wod

For Time

10 DB Snatch (Alt) (22,5/15kg)

10 Burpee Box Jumps (24”/20”)

20 DB Snatch

10 Burpee Box Jump

30 DB Snatch

10 Burpee Box Jump

40 DB Snatch

10 Burpee Box Jump

50 DB Snatch

10 Burpee Box Jump

 

Thursday 13/12/2018

By | WOD | No Comments

Workout


Conditioning

Buddy Wod

On a Running Clock:

0:00-7:00

Built to a 3RM OHS

7:00-8:00

Rest/Transition

8:00-25:00

17 Min AMRAP

8 C2B Pull up

6 Power Snatch 40/25kg

4 HSPU

2 Barfees