WOD – Tuesday 26/02/19
“Face Off’
5 Rounds, On the 4:00:
9 Deadlifts (100/75)
12 Bar Over Burpees
200m run
WOD – Monday 25/02/19
Opens 19.3
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row
WOD – Friday 22/02/19
4K Row for Time.
Every 500m
10 Synchro Plate ground to overhead
10 Synchro Plate Burpees
WOD – Thursday 21/02/19
Goat Day
On the Minute x 20
Odd: Movement 1
Even: Movement 2
In class we don’t always get the chance to practice things we would like. So take this opportunity to practice 2 movements you want to get better at with the help from a coach. A list below is some of the movements you can try.
•T2B
•Pull Up
•Muscle […]
WOD – Wednesday 20/02/19
A.
E2MOM for 10mins
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Build to a heavy set
B.
“Double play”
AMRAP 15:
5 Power Snatches (52.5/37.5)
10 Overhead Squats
15 Hang Power Cleans
20/15 Calorie Row
50 Double Unders
WOD – Tuesday 19/02/19
A.
Deadlift
15mins to build to Heavy Set of 3
B.
“Dead Ahead”
4 Rounds:
21 Deadlifts (60/40)
15 Box Jump Overs (24/20)
9 Push Jerks (60/40)
WOD – Monday 18/02/18
“Meatballs”
For Time:
75 Wallballs 9/7
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”
*Cindy
5x strict pull ups
10x Push Ups
15x Squats
WOD – Thursday 31/01/19
A.
Snatch Complex
EMOM for 10mins
1x Hang Power Snatch
1x Power Snatch
B.
“Randy”
75x Snatches 35/25
THE WHY
Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT […]
WOD – Wednesday 30/01/18
Tempo Pausing Back Squats
5 Sets of 2
7 Seconds Down. 3 Second Pause.
B.
“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (22.5/15)
After Each Round: 30 Double Unders
*Scaling Options will be on the whiteboard when you come in.
WHY THE PAUSE…
Most of the squatting we naturally do involves going slightly slower on the way down than on the way up. During our tempo […]
WOD – Tuesday 29/01/19
“Hangnail”
AMRAP 16:
30 Alternating Arm Dumbbell Hang Clean and Jerks (22.5/15)
25 DB Overhead Alternating Lunges
20 Lateral Barbell Burpees
15 Deadlifts (110/75)