WOD – Thursday 11/01/18
‘Angie’
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Time Cap 30mins
*Bands/Rings/KB Swings
WOD – Wednesday 10/01/18
A – Split Jerk 3-3-2-2-1-1
2min between sets
B – For Time
30-20-10
STOH 50/35
Front Rack Lunge 50/35
T2B
WOD – Tuesday 09/01/18
Tuesday 9th Jan
A.
21-15-12-9-6-3
Cal Row
Over erg Burpee
Rest 12mins
B.
3-6-9-12-15-21
Over erg Burpee
Cal Row
*You have 12mins to complete each workout. Note down your time for each section.
WOD – Monday 08/01/18
A – E3MOM for 15mins
Overhead Squats x1
B – 12Min Amrap
1 Squat Snatch 70/45
3 Clean and Jerk 70/45
30 Double Unders
WOD – Friday 05/01/18
In Pairs, alternating exercises. When you reach 500m, start going backdown the ladder.
200m Row
200m Run
300m row
300m Run
400m Row
400m Run
500m Run
500m Row
WOD – Friday 05/01/18
In Pairs, alternating exercises. When you reach 500m, start going backdown the ladder.
200m Row
200m Run
300m row
300m Run
400m Row
400m Run
500m Run
500m Row
*Example: Both each complete the 200m Row then each complete the 200m run & follow that sequence with the rest.
Here are the Results From 24/07/17 to compare.
WOD – Thursday 04/01/18
A. Every 3mins for 15mins
Push Press x3
B. Within 10 minutes complete as many reps as possible of the following
10-20-30-40-50 & so on
DB Snatch 22.5/15 (alternating)
DB OH Lunge
Down Ups
WOD – Wednesday 03/01/18
In Pairs, alternating exercises of
9min AMRAP of:
6 C2B
9 Burpee Box Jumps 20″
12 KB Swings 32/24
Rest 1 minute
9min AMRAP of:
25 Wall Balls 9/7
50 Double Unders
100m Run
WOD – Tuesday 02/01/18
A. Every 3 minutes for 12mins
Front Squat x 3
B. 4 Rounds of
20/15 Cal Row
10 Hang Squat Cleans 60/40
10min Time Cap
WOD – Friday 29/12/17
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break […]