fbpx

Category Archives: WOD

Monday 02/07/2018

By | WOD | No Comments

Workout


Conditioning

Wod

Mary

20 Min AMRAP

5 HSPU

10 Pistol Squats (Alt)

15 Pull-ups


 

Midline

3 Rounds For Quality

20m OH KB Lunge

30 Hollow Crunch

10 DB BOR

 

Friday 29/06/2018

By | WOD | No Comments

Workout


Strength

For Load and Quality

10-8-6-4-2

DB Floor Press

Strict Ring Dip


 

Conditioning

Wod

For Time

12-9-6

Hang Snatch 60/40

21-15-9

Toes-Bar

(15 Min Time Cap)

 

Thursday 28/06/2018

By | WOD | No Comments

Workout


Conditioning

Buddy Wod 

For Time

70 Syncronized Burpee/Bar

then accumulate

Men: 5000kg/ Mixed: 4250kg/ Ladies: 3500kg

Squat Clean & Jerk

then

70 Syncronized Air Squats

(32 Min Time Cap)

 

Tuesday 26/06/2018

By | WOD | No Comments

Workout


Conditioning

Wod

“Fight Club 2.0″ 

1 Min Max Reps per exercise. 

1 Min Rest between Rounds. 

– Power Snatch 35/25kg

– HSPU

– Box Jump 24″/20″

– OHS 35/25kg

– Calorie Row

(3 Rounds)

 

Monday 25/06/2018

By | WOD | No Comments

Workout


Strength

EMOM 12

Odd: 4x Deadlift (tag)

Even: 16x Alt DB Snatch


Conditioning

Wod

3 Min Rounds (x4)

70 Double Unders

12 Clusters 70/45kg

Max Pull-up

*Rest 1 Min between rounds.

(Score=Pull-up)

 

 

 

Friday 22/06/2018

By | WOD | No Comments

Workout


Conditioning

Wod

For Time 

21-15-9

Power Snatch 40/25kg

12-9-6

Bar Muscle up

(15 Min Time Cap)


 

Midline Conditioning

3 Sets

Hollow Crunch x15 p/s

Arch Rocks x30

Side Plank 45sec p/s

 

 

 

Thursday 21/06/2018

By | WOD | No Comments

Workout

IMG_0200


Conditioning

Buddy Wod

5 Min Stations, 1 Min rest between Stations.

– Max Calorie Row

– Max Sync Burpee-Bar

– Max D-Ball Shoulders 60/30kg

– Max Distance Farmers Carry 40/30kg (DB)

– Max Sync T2B

 

Wednesday 20/06/2018

By | WOD | No Comments

Workout


Strength

Weighted Front Rack Lunges

5×10 @60%BW


Conditioning

Wod 

13 Min AMRAP

24 Double Unders

6 DB Thrusters (Right Arm) 22.5/15kg

12 H.R Push up

6 DB Thrusters (Left Arm) 22.5/15kg

 

 

 

Tuesday 19/06/2018

By | WOD | No Comments

Workout


Conditioning

Buddy Wod

5 Rounds For Time

40 Wall Balls 10/7.5kg

30 Box Jump 30″/24″

20 HSPU

10 Clean & Jerk *

*Round: Weight

1. 60/40kg

2. 70/45kg

3. 80/50kg

4. 90/55kg

5. 100/60kg

(30 Min Time Cap)