WOD WOD, March 1, 2020
“Holdin On” Warm-up A) Foam Roll Quads / Adductors / T Spine B) 40/20 x 2 efforts increasing ( 8 mins ) – Ski – Plank – Banded Glute bridge – Side or star plank 20/20 Metcon (Time) Holdin on In teams of 3 – AMRAP 27 Metres ski / bike Catch x 2 1….
SEE EVENTWOD WOD, February 29, 2020
Circuit Saturday Metcon 2 rounds; 1min on/1min off each station 1. Sled push (up n back each) 2. Row 3. Dball over shoulder (1for1) 4. Rope climb (1for 1) 5. Bike 6. Box step ups 7. Ski 8. Plate ground to overhead 9. Synchro burpees 10. Bike
SEE EVENTWOD WOD, February 28, 2020
I AM GIANT Accessory GIANT SET E4MOM x 3 Sets MIn 1 : 6 x Staggered stance BB RDL P/side @ 2011 Min 2 : 6 x DB Curtsy Squats p/side ( 1 DB ) Min 3 : 20 Second L Hang into 20 Second RKC plank Min 4 : REST *Add load to RDL…
SEE EVENTOlympic Weightlifting WOD, February 27, 2020
Cycle 3: Jerks & Pulls Wk 1 Snatch (Weight) EMOM 15 1 @ 50% Clean and Jerk (Weight) E90sec x10 1 Clean + 3 Jerks @ 50% *1sec pause in catch of each jerk Snatch Pull (Weight) E90sec x7 1 Sn high pull + 2 low hang Sn high pulls @ 100%Sn *Set 1 &…
SEE EVENTWOD WOD, February 27, 2020
Trust the Thrust Metcon (Time) For Time w/ a partner 1000m Row 50 Thrusters 30 Pull ups 3min rest 30 pull ups 50 Thrusters 1000m Row *20min cap Rx 20/15 *Bar must not touch the floor all workout (except 3min rest) Metcon (Weight) Turkish Get Up 10mins Alt sides until you’ve done 15-20 reps total…
SEE EVENTWOD WOD, February 26, 2020
The MAP Lyfe Metcon MAP 1 EMOM x 12 Odd : 30 Second AB Even : 30 Second KB Russian Swing ( 15-20 ) *4 Min Rest b/t EMOMS EMOM x 12 Odd : 30 Second Ski Even : 30 Second Ab mat Sit up ( 15-20 ) Rx : 24/16kg Rx + 32/24kg FOCUS:…
SEE EVENTWOD WOD, February 25, 2020
Beyonce’s Bump WK7 Back Squat (Weight) E3M 5×5 @ 50% *3sec tempo each rep *Strict %, Strict tempo *after each set perform 30sec hollow hold (arms by side only) Accessory Strong work. Groups of 3 EMOM 9 Min 1: 6-10 Strict chin ups – C2B/BW/banded Min 2: 20-30sec Medball pec hold Min 3: 6-10 DB…
SEE EVENTWOD WOD, February 24, 2020
Monday Madness Metcon E2M x 10 a) 300m Run (90sec cap) b) 5 TnG Power cleans + 10 Burpees Rx 60/42.5 *FOCUS: barbell cycling and consistent efforts MODZ Run: Reduce distance/Row 300m PC: Reduce weight to go TnG Burpees: Nurpees Holds and Carries Post-WOD Strength 5 sets (each) with a buddy Sandbag/Deadball carry 60m *Choose…
SEE EVENTWOD WOD, February 23, 2020
Mikko’s Triangle Progression Metcon 10 Rounds 1min Bike 1min Row 1min Ski 2min rest *55sec cap on all machines Option 1: Start at 10cals each and +1 each round Option 2: Stay at 15/12cals throughout Option 3: Stay on for 55sec and move and sweat
SEE EVENTWOD WOD, February 22, 2020
Super Saturday Metcon (AMRAP – Rounds and Reps) In pairs , AMRAP in 24 minutes 8 x BBJO 12 x DB Squats ( 2 x DB ) 9/6 x Cal row *Increase row by 1 cal each effort Rx 24/20" 22.5/15kg x 2 DB
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