Category Archives: WOD

Tuesday 28/11/2017

By | WOD | No Comments

Workout


Skill/Strength

Handstand 

3x 20 sec Handstand Hold

3x 30 Shoulder taps

6×3 Wall Walks


 

Conditioning

Wod

For Time 

21-15-9

Deadlift 100/65kg

Toes-Bar

(12 Min Time Cap)

 

Monday 27/11/2017

By | WOD | No Comments

Workout


Strength

12 Min EMOM

Odd: 1 Clean + 4 Front Squat

Even: 1 Clean + 2 Jerk


Conditioning

Wod

12 Min AMRAP

21 Double Unders

15 Wall Balls 10/7.5kg

9 Pull up

 

 

Friday 24/11/2017

By | WOD | No Comments

Workout


Strength/Skill

Split Jerk

Build to a heavy single (off the rack)


Conditioning

Wod

For Time 

100 Air Squats

50 Ring Rows

25 KB Deadlift 32/24kg

*Every Time you break up a set complete 3x Burpees.

(15 Min Cap)

 

 

Thursday 23/11/2017

By | Team Series, WOD | No Comments

Workout

Grip & Rip Team Series 2017


Conditioning

Buddy Wod

Wod D

Rx:

14 Min AMRAP 

200 Wall Balls 10/7.5kg

100 Double Unders (each)

25 Bar Muscle ups

 

Scaled: 

14 Min AMRAP

200 Wall Balls 10/5kg

100 Single Skips (each)

25 Pull-ups (each)

*Tiebreaker: a tiebreak will be taken after the completion of the Double Unders/ Skips.

 

Wednesday 22/11/2017

By | WOD | No Comments

Workout


Gymnastic Conditioning

12 Min EMOM 

Odd: 10 Toes-Bar

Even: 15 Push ups


Conditioning

Wod

For Time

42-30-18

Ab-Mat Sit up

30-18-12

Power Snatch 40/30kg

21-15-9

HSPU

(20 Min Time Cap)

 

 

Tuesday 21/11/2017

By | WOD | No Comments

Workout 


Conditioning

Wod

For Time 

5 Rounds 

5 Bar Facing Burpee

5 Power Cleans 70/45kg

*Rest 5 Min

4 Rounds

15 Pull-ups

10m DB Front Rack Lunge 20/15kg

*Rest 5 Min

3 Rounds

200m Run

15 Back Squats 70/45kg

(30 Min Time Cap)

 

Wednesday 15/11/2017

By | WOD | No Comments

Workout


Conditioning

Wod

4 Min AMRAP

25 Toes-Bar

10 Burpee Over Bar

Max Squat Cleans (in time remaining)

*Repeat x4*

Rest 2 Minutes between sets.

Weight:

1: 60/40kg

2: 80/50kg

3: 100/60kg

4: 120/70kg

 

Tuesday 14/11/2017

By | WOD | No Comments

Workout


Conditioning

Wod

17 Min AMRAP

10 Box Jump 24″/20″

10 Push ups 40/30kg

10 KB Swing 24/16kg


 

Midline Conditioning

15 Min EMOM 

Min 1: 20 GHD Sit up

Min 2: 15 Ball Slams 10kg

Min 3: 45sec Plank

Min 4 : 30sec Side Plank(Left)

Min 5: 30sec Side Plank(Right)