WOD WOD, September 1, 2018
Taste the Rainbow Metcon (AMRAP – Rounds and Reps) In teams of 2 In teams of 2, Amrap in 22 minutes 200m sprint 10 -15 x toes 2 bar or 15 x ab mat sit up 15 x KB Swings 24/16kg 15 x Wall Ball 9 / 6kg 15 /12 x Row sprint Movement for…
SEE EVENTWOD WOD, August 31, 2018
Chest days are the best days Bench Press (Weight) Every 2.30 x 7 Sets Set 1 : 5 Reps @ 65 % Set 2 : 3 Reps @ 75 % Set 3-4-5-6-7 : 2 Reps @ 85-87 of 1RM ( By feel ) *After each set perform 3 x Single arm ring rows per side…
SEE EVENTOlympic Weightlifting WOD, August 30, 2018
OLY CLUB Warm-up A) Difabio Flow + Barbell tech – Power Cleans / Split Jerk B) E90’s x 3 Sets 3 x Muscle cleans + 3 x Hang Squat cleans + 5 x Strict Press – Empty Bar Power Clean and Split Jerk (Weight) Every 3 Minutes for 7 Sets 2 x Power Cleans –…
SEE EVENTWOD WOD, August 30, 2018
Strength Medicine Front Squat (Weight) Every 2.30 x 8 Sets Set 1 : 5 Reps @ 50 % Set 2 : 3 Reps @ 65 % Set 3 : 2 Reps @ 75 % Set 4/5/6/7/8 : 2 Reps @ 85-87 % 1RM ( Go by Feel ) TEMPO : 3-X-1-1! OPTION – Overhead Squat…
SEE EVENTWOD WOD, August 29, 2018
Dem Grunt Work Feels Metcon (Calories) Sustained effort conditioning In Teams of 3 for 21 minutes ( 7 sets each ) 55 Second Assault bike ( stick to same RPM for entirety ) *After each effort : 30m Deadball Bear hug Carry ( 15/15m ) 55/35kg RX PLUS : 65/45kg Record team names / calories…
SEE EVENTWOD WOD, August 28, 2018
Body Building meet Functionality Warm-up A) Bike 5 x 30/30 B) EMOM x 6 Odd : 20 Second reverse grip hang even : 30 second wall walk to support Accessory 15 Minute open cap with buddy 3-5 x Strict Pull Ups ( Chest 2 Bar / Chin Over / Banded – choose one) 10 x…
SEE EVENTWOD WOD, August 27, 2018
The return of Tail Pipe Warm-up A) Banded Hips x 2 Minutes P/side B) In pairs ( WOD pairs ) 2 Rounds each P1 : Row 250/200 m – No Foot Straps P2 : Rotate between : 5 x Sumo stance incowrm walk outs 10 x Lunge + Rotation C) Glutes Deadlift (Weight) Every 2.30…
SEE EVENTWOD WOD, August 26, 2018
Sunday Funday Metcon (Time) Sunday Funday Teams of 3 – African Triple 3′ Triathlon 3km Ski Erg 20 mile (32 km) Assault Bike 3km Run ———– Break up the workout however you like. Go into the workout with a game plan and stick to it. Fail to prepare, you prepare to fail.
SEE EVENTWOD WOD, August 25, 2018
Thrustin Rustin Metcon (AMRAP – Rounds and Reps) In teams of 2 : amrap in 21 9 / 7 x cal row 9 x kB thruster 20/12kg x 2 9/7 x cal row 9 x pull ups Round for round with buddy Options RX plus : 24-/16kg x 2 Thruster : Reduce load / front…
SEE EVENTWOD WOD, August 24, 2018
Friyay Boulder Shouldering Shoulder Press (Weight) Press ( 5 x 3 @ 78-80 %) Every 2.30 x 7 Sets Set 1 : 3 Reps @ 60 % Set 2 : 3 Reps @ 70 % Set 3-4-5-6-7 : 3 Reps @ 78-80 % 1RM ( By feel ) *After each set perform 3 x Single…
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