WOD – Monday 21/01/19
A.
12mins to find a heavy Push Jerk x3
B.
“Go Fish”
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts 61/42.5
15 Lateral Barbell Burpees
9 Push Jerks 61/42.5
WOD – Friday 18/01/19
A.
E3MOM
Front Squat for load:
#1: 3 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 3 reps @ 90%
#5: 3 reps @ 90%
B.
“See Legs”
3 Rounds:
500 Meter Row
12 Front Squats (70/47.5)
21 Box Jump Overs (24/20)
WOD – Thursday 17/01/19
A,
Build to Heavy Sets of 5-3-1
B.
“Body Amour”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (40/30)
30 Alternate BW Lunge
WOD – Wednesday 16/01/19
“Frank The Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (85/61)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (102/70)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (125/85)
6 Lateral Barbell Burpees
WOD – Tuesday 15/01/19
“Chain Reaction”
3 Rounds of:
21/15 Assault Bike
21 Pull Ups
Then directly into…
3 Rounds of:
9 Power Cleans 52.5/36
9 Push Jerks 52.5/36
WOD – Monday 14/01/19
A.
E2MOM
Hang Power Snatch for load:
#1: 6 reps @ 55%
#2: 6 reps @ 60%
#3: 6 reps @ 65%
#4: 6 reps @ 70%
B.
AMRAP 15:
15 Hang Power Snatches (43/30)
60 Double Unders
15 Overhead Squats (43/30)
30/21 Calorie Row
Extras:
3 Rounds:
21 Dumbbell Front Squats 22.5/15
21 Kipping Handstand Push-ups
Scaling Options:
Reduce Reps to 12-15
Weights 15/10
Box Press
Seated DB Press
WOD – Friday 11/01/19
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35/25 (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 is allowed […]
WOD – Thursday 10/01/19
A.
Every 3 mins for 12 mins
3-5 Strict HSPU
Deficit if required
Scaling Options:
Plates, Box, Holds, Press Up, Seated Press
B.
“Layaway”
AMRAP 15:
30 AbMat Sit-ups
4x 50 Meter Shuttle Sprints
20 Alternating Dumbbell Snatches 22.5/15
WOD – Tuesday 09/01/19
“Fuller Circle”
50/35 Cal Assault Bike
125 DU’s
2K Row
125 DU’s
600m Run
WOD – Monday 07/01/19
A.
12mins to find a heavy double Hang Power Clean.
B.
“DT”
5 Rounds of:
12 Deadlifts 70/47.5
9 Hang Cleans
6 Push Jerks