WOD WOD, March 14, 2020
Super Saturday Gut Check Metcon (Calories) AMRAP 25 – Teams of 3 P1: Row (max cals) P2: 150 KB swings 24/16 150 Wall balls 150 Burpees P3: Rest Rx+ 32/20 *Change as you like (2 people working, 1 person rest) *Must complete all swings then WB then burpees *Any time left… Get around the rower!
READ MOREFriday Feelzzz WOD, March 13, 2020
Those glorious Friday Feelzzz Deadlift (5×3) Every 4 mins x 5 sets: Working off last weeks %. 3 reps – Increase to 75-85% across all 5 sets. Super set Ring Dips Ring Dips (5 sets of ‘x’ reps) 5 sets of 6-12 reps Aim to increase from last week. Metcon (4 Rounds for reps) 4…
READ MOREWOD WOD, March 13, 2020
Sizzled Hang Power Snatch (Weight) E90sec x10 1 x Hang Power Snatch + 1 x Power Snatch 50-60% Metcon (AMRAP – Reps) With a partner AMRAP 12 – R4R 30 DU 5 Ground to overhead *increase 1 GTO each round *Record total team GTO Rx 40/30 Option : Power snatch or clean and jerk MODZ…
READ MOREWOD WOD, March 12, 2020
Swingin for 6 packs Turkish Get Up (Weight) Turkish Get Ups 1 (each side) every 90sec x10 *Pick a weight to stay consistent Metcon (AMRAP – Reps) 3x AMRAP 4 30/25 Cal row (buy in) 2-4-6-etc Russian swing 2-4-6-etc Sit ups 4min rest btw rounds Rx 24/16 Rx+ 32/24 Score eaquals total reps swings /…
READ MOREOlympic Weightlifting WOD, March 12, 2020
Cycle 3: Jerks & Pulls Wk 3 Snatch (Weight) EMOM 15 1 @ 60% *first 5 sets are warm ups Clean and Jerk (Weight) E90sec x10 1 Clean + 3 Jerks @ 60% *1sec pause in catch of each jerk *first 5 sets are warm ups Snatch Pull (Weight) E90sec x7 1 Sn high pull…
READ MOREWOD WOD, March 11, 2020
Booty Build WK 9.. The Finale Back Squat (Weight) E3M 1×3 @ 50% 1×3 @ 60% 3×3 @ 70% *3sec pause 1st rep only *Strict % *after each set perform 30sec hollow hold (arms by side only) Metcon (AMRAP – Rounds and Reps) AMRAP 15 – R4R 100m Run 4 Deadlifts 8 DB Box step…
READ MOREWOD WOD, March 10, 2020
Sprint / Repeat Close Grip Bench Press (Weight) E4MOM x 3 Sets Min 1 : 6 x CGBP @ 3011 Min 2 : 4-6 x SA Ring Row p/side Min 3 : 20 Second extended arm side plank p/side Min 4 : FULL REST *Add load to 2 weeks ago for CGBP Metcon (5 Rounds…
READ MOREWOD WOD, March 9, 2020
Slave to the Barbell Metcon (Weight) Barbell Cycling Conditioning E30sec x15mins alt btw a) 3 TnG Power cleans b) 3 Front squats c) 3 Shoulder to overhead Rx 60/42.5 *Everything should be UB and smooth throughout FOCUS: Smooth barbell cycling Scale load to stay UB Metcon (Time) Bodyweight conditioning For time 20 Burpees to target…
READ MOREWOD WOD, March 8, 2020
The Real 300’s Warm-up A) Foal roll 6 mins – pick 1 spot and nail it B) 2 Sets 10 x Alt DD Toe touches 10 x Alt Perfect stretch 10 x SL Glute bridge Metcon (Time) Sunday Funday – The real 300’s In Teams of 4 150-100-50 Cal ski Cal bike *Chase every effort…
READ MOREWOD WOD, March 7, 2020
Super Saturday – Strictly ballin Metcon (AMRAP – Rounds and Reps) AMRAP in 25 Minutes 200m Sandbag run each 20 x DB 2 Shoulder – shared 200m Sandbag Run each 20 x Strict Pull Ups – shared 200m Sandbag run each 20 x strict HSPU – shared Rx: 20/10kg + 55/35kg
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