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WOD – Friday 09/08/18

By |August 9th, 2018|

A. 15mins to establish a heavy

1x Front Squat

B. In Pairs complete

42-30-18

OHS 50/35 (Shared)

Double Unders (each – athlete 1 completes 42, then athlete 2 42 before moving to 30 shared OHS Squats etc..)

Score = Time

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WOD – 09/08/18

By |August 8th, 2018|

A. E3MOM for 15mins

3 x Chin Ups (add weight if possible)

B. For Time:

3 rounds for time:

21 Cal Row

*15 HSPU

*9 Pull Ups

*plates/Box HSPU/Box Press Up/bands

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WOD – Wednesday 08/08/18

By |August 7th, 2018|

A. Warm up & Rope Climb practice

B.

30min Amrap

300m Run

25 Wall Balls 9/7

2 Rope Climbs

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WOD – Tuesday 07/08/18

By |August 6th, 2018|

A.

E3MOM 1 Clean + 1 Hang Clean @80-90%

B.

12Min AMRAP of:

6 Squat Cleans @60/40kg

6 Hang Squat Cleans @60/40kg

6 Over Bar Burpees

12 T2B

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WOD – Monday 06/08/18

By |August 5th, 2018|

A.

E3MOM 4×6 Strict Press @75%

B.

2 minute Max Effort Row for Calories

2 minutes Rest

2 minutes ME Thrusters @50/35kg

2 minutes Rest

2 minute ME Box Jumps @24/20″

2 minutes Rest

2 minute ME Assault Bike for Calories

2 minutes Rest

2 minute ME Down Ups

Score = Reps

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WOD – Friday 03/08/18

By |August 2nd, 2018|

A. E3MOM:

5×3 Back Squats @ 70-80% with a 3 seconds pause at the bottom

B.

100 Double Unders

10-1

DB Power Cleans 22.5/15

1-10

Burpees over DB

100 Double Unders

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WOD – Thursday 02/08/18

By |August 1st, 2018|

A. E3MOM for 15min

Chin ups x5 (add weight accordingly)

B.

21-15-9

STOH 60/40

T2B

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WOD – Wednesday 01/08/18

By |July 31st, 2018|

Hero Wod – Tham Luang, Saman Kuman

8 rounds for time

13 Deadlifts 85/55

17 Wall Balls 9/7

400m run

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died […]

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WOD – Tuesday 31/07/18

By |July 30th, 2018|

A. E3MOM for 12min

Strict press x8 @70%

B. In Pairs

15min window complete

100 DB Snatches 22.5/15

80 DB OH Lunges 22.5/15

60 HR Push Ups

40 Box Overs 30/24

Max Effort Cals on Rower

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WOD – Monday 30/07/18

By |July 29th, 2018|

A.

E3MOM:

5×2 Front Squats @85-90%

B.

5 Rounds For Time:

3 Hang Squat Cleans @ 80/55

6 C2B

12 Burpee Over Bar

24 DU

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