WOD – Tuesday 05/03/19
“Four Wheel Drive”
5 Rounds:
AMRAP 4:
200m Run
15 Burpee Box Jumps (24/20)
Max Effort Calorie Row in time remaining
Rest 4 Minutes Between
WOD – Monday 04/03/19
Opens 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 Toes to Bar
• 50 Double Unders
• 15 Squat Cleans (135/85)
• 25 Toes to Bar
• 50 Double Unders
• 13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• […]
WOD – Friday 01/03/19
A.
10mins to build to a heavy
6 rep Bench Press
B.
“Rope Snatch”
In Pairs (Alternating Rounds)
10 rounds (5each)
30 Double Unders
20 DB Snatch 22.5/15
WOD – Thursday 28/02/19
“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Something to practice with help from a coach or turn it into a 20 minute workout.
WOD – Wednesday 27/02/19
“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (50/35)
Scaled/Masters
50 Box Step Overs 24/20
40 Jumping Pull Ups
30 Power Snatch 35/25
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