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 […]
WOD – Thursday 28/12/17
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
WOD – Friday 22/12/17
A.
Three sets of:
Deadlift x 4-6 reps @ 21X1
Rest 2mins between sets
B.
Every 2 minutes, for 30mins (4sets of each):
Station 1 – KB Swings x Max Reps in 1min
Station 2 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 3 – Push-Ups x Max Reps in 1min
Station 4 – Assault Bike ME in 1min
WOD – Thursday 21/12/17
A. Split Jerk
2-2-2-2-2-2
Rest 2-3 mins between sets
B. Bench Press
6-6-6-6
Rest 2mins between sets
WOD – Wednesday 20/12/17
A.
Mobility & working OHS Position.
B.
In Pairs:
1000m Row
30 OHS 60/40
40 T2B
50 BOB’s
40 T2B
30 OHS 60/40
1000m Row
WOD – Tuesday 19/12/17
A – Front Squats
6-6-6-6
2mins between sets
B – 10 min Amrap
15 Pull Ups
10 Box Jumps 30/24
5 Hang Cleans (squat or power) 90/65
WOD – Monday 18/12/17
A – Strict Press
2-2-2-2-2-2
2mins between sets
B – For Time
50cal Row
50 Double Under
50 Wall Ball 9/7
500m Run