WOD WOD, November 9, 2019
Super Saturday Metcon (AMRAP – Rounds and Reps) In Pairs AMRAP in 25 Minutes / Pairs 60 x KB Front Rack reverse lunges 45 x C2B Pull Ups 30 x Synchro BF Burpees 15 x Deadball 2 Shoulder *Every 5 Minutes including zero, 250m run together Rx 55/35kg, 24/16kg x 2
READ MOREWOD WOD, November 8, 2019
20.4….ish Warm-up 30 Second x reverse grip passive hang 10m Inch worm walk out 10 x Shoulder taps 10m Stiff leg bear crawl 100m slow jog Metcon (AMRAP – Rounds and Reps) AMRAP in 17 minutes 30 x Box Jump/Step up 15 x S2OH 10 x Goblet squats OR Pistol if have Rx 50/35kg &…
READ MOREWOD WOD, November 7, 2019
Roman Sandals Warm-up Thursday Games Gymnastics E3MOM x 5 Sets ( Return of the weighted PU volume ) 1. 5 x BW Chin over Bar Strict Pull Up ( 10 x RR ) 2. 5 x BW C2B Strict Pull Up ( 5 x Banded ) 3. 5 x BW C2B Strict Pull Up (…
READ MOREOlympic Weightlifting WOD, November 7, 2019
Cycle 10: Hangs and pulls Wk 4 Metcon (Weight) Hang Snatch + Low hang snatch E2M 3×1 @ 50% 2×1 @ 60% 2×1 @ 70% 3×1 @ 75% Metcon (Weight) Hang Clean + Low hang clean + Jerk E2M 3×1 @ 50% 2×1 @ 60% 2×1 @ 70% 3×1 @ 75% Snatch Pull (Weight) E2M…
READ MOREWOD WOD, November 6, 2019
Mid Week Chippin Warm-up A) Front rack MOB x 3 Rounds ( 5 Mins ) 30 Second reverse grip passive hang 30 Second BB Back rack elbow raise 30 Second Puppy dog pose B) BB tech with spiderman lunge/sumo stance inchworm between positions Power Clean (Weight) E90’s x 6 1 x Power Clean 1 x…
READ MOREWOD WOD, November 5, 2019
Man V Machine V2 Warm-up A) Extended Couch stretch high/low A) Machines 5 x 30/30 B) Rope climb tech 5 – 10 minute playing with footwork Metcon (AMRAP – Reps) In Teams of 3 / AMRAP in 27 150/120 x Cal Bike 300m KB Farmers Carry 150/120 x Cal Ski or Row 300m KB Front…
READ MOREWOD WOD, November 4, 2019
Dumbells n Dubz Warm-up A) Dynamic Full Body B) Glutes / Squat Prep Back Squat (Weight) E3M x 5 6 Back squats @ 50-60% * 3 box jumps for height after each set *Back squats should be light and fast Metcon (Time) Cardio Option Non squatters @ sustain Row 1000/800m – Rest 120 Seconds Row…
READ MOREWOD WOD, November 3, 2019
Sustainable Sunday’s Metcon (5 Rounds for reps) Every 4 Minutes for 5 rounds 20/15 cal assault bike/Ski erg 200m run * 90sec cap assault bike/ski * Aim to get all 5 rounds within a few seconds of each other * Can’t run = Ski/row * What RPM can you hold? Start to take notice! *Wave…
READ MOREWOD WOD, November 2, 2019
Super Saturday Metcon (AMRAP – Rounds and Reps) Super Saturday In Pairs AMRAP in 24 Minutes 8 x T2B 10 x BBJ 12 x DB HC and Jerk ( 6/6 ) 14 x Goblet Squat w/ same DB 16/12 x Cal row P1 :T2B P2 BJ P1 DBS P2 Goblet Squat P1 Row P2 :…
READ MOREWOD WOD, November 1, 2019
October Benchmark “Diane” Warm-up Friday Funday: Games A) PVC Stick game B) Burpee worm race *Lighten the mood, set the tone, have some fun with it C) Banded monster walks Accessory "Diane" specific WOD prep Strength/Prep #1 – EMOM 8 Min 1: 12 KB swings – you pick the weight MIn 2: 100m Run Strength/Prep…
READ MORE