WOD WOD, June 1, 2019
“Kelly” May Benchmark ( In June hehe ) We are going Longggggggggg today Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# 35 Minute cap OPTIONS : Dissected Kelly: 5 Rounds 300/20/20
SEE EVENTWOD WOD, May 31, 2019
Farmstrong Friday Warm-up FUN – IDO PORTAL BIZ G 1 : 6 Mins : Buddy hand / foot guided touch G 2 : 6 Mins : Coin game : 2 x 20 cent pieces per team 20m Farmers Carry (Weight) 20mm Max Load FC 3 Sets of handles – Share em out – OUTSIDE Small…
SEE EVENTWOD WOD, May 30, 2019
Full Gasser Warm-up 2 Sets of : 5 x T Spine rotations per side 5 x "Y" Push Ups 5 x Shoulder Taps P/side 50m Per side SA Overhead KB carry Close Grip Bench Press (Weight) E3MOM x 4 Sets: 6 x CGB – Building Superset 8 x Feet elevated Ring Row Metcon (AMRAP –…
SEE EVENTOlympic Weightlifting WOD, May 30, 2019
Cycle 5: Cleans & FS’s Wk 1 Snatch (Weight) 8mins to work upto 80% Then, Every 2mins 4×2 @ 80% Clean and Jerk (Weight) Every 3mins 1x (2+1) @ 55% 2x (2+1) @ 65% 2x (2+1) @ 75% Clean (Weight) Cont. from CJ Every 3mins 1×1 @ 80% 1×1 @ 85% *Record 85% lift Front…
SEE EVENTWOD WOD, May 29, 2019
Strong Medicine Warm-up A) Movement Flow B) Squat Prep / Glutes Back Squat (Weight) Every 2:30mins: 1×5 @ 50% 1×4 @ 60% 1×3 @ 70% 5×5 @ 75% Metcon (Time) For time : FINISHER: 50/40 cal bike ( 3 min cap ) 25 Burpees to target *New wave every 4 mins *Max intensity *Hang on…
SEE EVENTWOD WOD, May 28, 2019
Boat Race Warm-up A) Extended couch stretch 90 / 90 High and low B) 3 Sets of: 100m run 10 x Inch worm walk outs 10 x Deadbugs Metcon (8 Rounds for reps) In Pairs P1 : 500m row P2 : 400m run *On the 4 Minute *Start on alternate stations * Complete 4 Rounds…
SEE EVENTWOD WOD, May 27, 2019
Nasty Girls Warm-up A) Tali Shoulder MOB drill – BB on J hooks – shift hand position B) 3 sets of 20 second reverse grip hang 10m x baby walk 10m x bear crawl 10m x Broad Jump C) Dip progressions Gymnastics Bodyweight Dip Opener ( Same as pull ups ) E3MOM x 5 Sets…
SEE EVENTWOD WOD, May 26, 2019
SUNDAY FUNDAY Metcon (Time) In Pairs 6 Rounds – 3 each 20m DB Carry 10 x BBJ 20/15 x cal bike 10 x BBJ 20m DB carry RFR Accessory 10 MIN AMRAP: 10 x DB DL 10 x DB SA ROWS 10 x DB FARMERS HOLD REVERSE LUNGES 10 x DB BICEP CURLS *All with…
SEE EVENTWOD WOD, May 25, 2019
Follow that leader Metcon (AMRAP – Rounds and Reps) In Pairs – 27 mins 18 x BB Push Press 30/20kg 15/12 x cal row 12 x Toes 2 Bar 200m SB run ( 100 / 100 ) 9 x Devils Press 22.5/15kg x 2 Movement 4 Movement
SEE EVENTWOD WOD, May 24, 2019
Fruity Friday Warm-up 30sec bike 30sec Glute activation 30sec Lat activatiion 30sec Heavy SA KB hold x 2 Extended WOD prep (do this after deadlifts) EMOM 5 1 DB squat + 15 DU *Adding 1 squat each round Deadlift (Weight) Every 2:30MOM x 6 Sets Set 1 : 5 @ 55 % Set 2 :…
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