WOD WOD, February 19, 2020
Mid Week clean out Metcon (Calories) In teams of 4 Every 4 Minutes x 6-7 sets ( 24/28 mins ) 60 Second bike effort 60m Dual KB FR Carry *Set up as en EMOM with team * Quick rotations – especially on carries *2 mins on / 2 mins off essentially as an individual *Score…
READ MOREWOD WOD, February 18, 2020
Consistency is key Close Grip Bench Press (Weight) GIANT SET – UPPER / MID LINE E4MOM x 3 Sets Min 1 : 8 x CGBP @ 3011 Min 2 : 8 x DB elbowing row p/side @ 2111 Min 3 : 20 Second weighted / non weighted side plank p/side Min 4 : FULL REST…
READ MOREWOD WOD, February 17, 2020
A solid start Metcon (Time) A Solid Start. 4 rounds (each) – with a partner 400m Run 12 TTB 12 DB box step overs Rx 2×22.5/15 *28min cap SCORE: Total time MODS Run: Row 400m TTB; Highbar/lowbar, Straight leg raise, V-up, Sit up Step overs: reduce load
READ MOREWOD WOD, February 16, 2020
Sustainable Sundays Metcon (Calories) Choose a machine – BIKE / SKI With a buddy – total 24mins (12 each) A) E3MOM x 12 mins (4 sets each) 90 second effort each (90/90) B) E2MOM x 8 mins (4 sets each) 60 second effort each (60/60) C) EMOM x 4 mins (4 sets each) 30 second…
READ MOREWOD WOD, February 15, 2020
Super Saturday Metcon (Time) BB buddy style 3RFT with a buddy 30 x alt box jumps 20 x Power Cleans 400m x Run ( Together ) REST 2 30 x alt box jumps ( 1 for 1 ) 20 x Power Cleans ( 1 for 1 ) 400m run REST 2 30 x alt box…
READ MOREFriday Feelzzz WOD, February 14, 2020
Them Valentines day Feelzzz Metcon Valentines Day Feelzzz… In Pairs From 0-15 mins: Work to a max of: 1x Power Clean 1x Hang Clean 1x Jerk Rest 15-20 mins From 20 mins: In Pairs – Round for round 15-12-9 Pull ups Calories – Assault Bike Rest 2 mins 15-12-9 Wallballs Calories – Ski Erg Rest…
READ MOREWOD WOD, February 14, 2020
Friday High Day Metcon (Calories) 3x AMRAP 5 WOD’s 1) 15-12-9 pull up 15-12-Max cal Bike 2) 15-12-9 wall ball 15-12-Max cal ski 3) 15-12-9 burpee over rower 15-12-Max cal row *5min rest btw wods SCORE: Total cals of ‘max cal’ section of all 3 AMRAP’s MODS PU: jumping pull up/RR WB: Reduce load/height or…
READ MOREWOD WOD, February 13, 2020
Run n Carry Metcon (Time) Run and Carry – Repeat WOD In Pairs, for time with an 18 minute cap 400m Run 20m DeadBall Carry ( 10/10m ) 1:1 RX : 55/35kg DB *Choose either 3 rounds each or 4 rounds each *Looking for consistent run paces not max efforts- quality work MODS Run :…
READ MOREOlympic Weightlifting WOD, February 13, 2020
Cycle 2: Basics Wk3 Metcon Muscle Sn + OHS EMOM 5: 1+2 Bar only Snatch (Weight) 1 rep E90sec x10 1-5: work up 6-10: 65-70% Clean and Jerk (Weight) 1 rep E90sec x10 1-5: work up 6-10: 65-70% Back Squat (Weight) E3M x5 Work upto 1×5 @ 70% *if you did last week, increase 2.5kg
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