Olympic Weightlifting WOD, January 9, 2020
Cycle 1: Time to start over Wk 1 BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL Snatch (Weight) EMOM 15 1 @ 50% *Try the full lift Clean (Weight) EMOM 15 1 @ 50% *Try the full lift Split Jerk (Weight) E2M x5 3 @ 50% *1sec pause in catch…
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Thursday EMOMIN BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL Warm-up A) Ido Hip Flow B) EMOM x 8 mins @30/30 1. Ski 2. BW Reverse lunges 3. Bike 4. Stationary Farmers hold Metcon EMOM x 20 Minutes ( 4 sets ) Min 1 : 40 Second ski erg @…
READ MOREWOD WOD, January 8, 2020
Burp Alert BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL Warm-up 3 Sets 10 x stationary Alt Frankensteins 10 x Stationary Alt Spiderman lunge + rotations 10 x Band resist Good mornings @ 3010 Good mornings: Brush hands down the thigh to learn pattern / Band resist @ above knee…
READ MOREWOD WOD, January 7, 2020
Tasty Tuesdays Warm-up 3 Sets 30 Seconds skipping – start singles, build-up to dubz 5 x Inchworm walkouts + push-ups T2B progression: Scap PU / Kips Swing / Kip + leg raise Gymnastics Dip Strength – Choose 1, 1 only Every 2: 00 x 5 5 x weighted dip – ( use boxes not rings…
READ MOREWOD WOD, January 6, 2020
Back on the ORSE Warm-up 5 Minutes of flow, head into FBB to finish the prime Functional Body Building GIANT SET E4MOM x 3 Sets Minute 1 : 8 x BB Z Press from rack @ 3011 Minute 2 : 8 x DB Row p/side @ 2111 Minute 3 : 30 Second DUAL KB Rack…
READ MOREWOD WOD, January 4, 2020
Super Saturday Metcon (AMRAP – Reps) Teams of 2 10 sets of 2min on/1min off 40cal Row/Bike/Ski 40 DB Snatches 40 Sit ups 40 SA DB Push press 40 Box jumps 40 Ring rows Rx 22.5/15 *Continue where you finish *Share reps evenly *Score is total reps MODIFYING: DB: Reduce weight BJ: Step up
READ MOREWOD WOD, January 3, 2020
Friday HAM Warm-up Banded walks Rig progressions Metcon (Time) E5M x5 15 Burpees over bar 10 Front squats 5 TTB Rx 50/35 Rx+ 50/35 & 3 Bar MU’s *Score is slowest round MODIFYING: FS: Reduce weight Burpees: Nurpees/Step over TTB: Straight leg raises/V-ups/Sit ups Post WOD PUMP AMRAP 8 – M4M with a partner 5/5…
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New Year New Me Warm-up 5x 30/30 on any machine with a partner Metcon EMOM 25 1- 40sec Bike 2- 40sec Row 3- 40sec Ski 4- 100m Run 5- Rest *Everyone start on bike *No score, just enjoy the fitness! MODIFYING: Run: Add in another row
READ MOREWOD WOD, December 31, 2019
NYE Hero WOD: Loredo Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 *30min cap MODIFYING: Push ups: knees/abmat Run: 400m Row
READ MOREWOD WOD, December 30, 2019
Boulders Warm-up AMRAP 6 Partner 1: Row/Bike/Ski Partner 2: 3 Strict press + 6 Beat swings + 9 Light Russian swings Metcon (AMRAP – Reps) 4x AMRAP 4 Buy in: 30/24cal Row/Bike/Ski Then, AMRAP in remaining time 3 Shoulder to overhead 6 Pull ups 9 Russian swings 4min rest after each AMRAP Rx 60/40 &…
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