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)
WOD – Monday 28/01/18
“Life Jacket”
AMRAP 5:
21/15 Calorie Row
21 Thrusters (52.5/35)
21 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (42.5/30)
15 Toes to Bar
Rest 5 Minutes
AMRAP 5:
9/7 Calorie Row
9 Thrusters (35/25)
9 Pull-ups
WOD – Friday 25/01/18
A.
12mins to establish a
1RM Hang Squat Clean
B.
50 Burpees
40/30 Assault Bike
Hang Squat Cleans 52.5/36
WOD – Thursday 24/01/19
A.
Every 3mins for 12mins
Bench Press x8 & 75%of 1RM
B.
“No Brainer”
In Pairs – You Go I Go (4 rounds each).
21 Plate Hops
11 Shuttle Sprints
8 Weighted Step Ups 20″ 20/15
WOD – Wednesday 23/01/18
A.
Every 3mins for 12mins
Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
(2 seconds pause at the bottom of each rep)
B.
“Girl Power”
AMRAP 18:
21/15 Calorie Row
3 Rounds of “Cindy”
10 Power Snatches (52.5/35)
*Cindy
5 Pull Ups
10 Push Ups
15 Squats
WOD – Tuesday 22/01/19
“Layup”
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings 24/16
Wallballs 9/7