WOD WOD, October 15, 2019
Tuesday Grinder Metcon (AMRAP – Reps) AMRAP in 20 ( Pairs ) 60/50 x Cal row 50 x DB Push Press 40 x C2B Pull Ups 30 x Box jumps 200m x Farmers carry with PP Dumbells Rx 22.5/15kg *Score is total reps OPTIONS: PP : Reduce load / KB C2B : Chin over bar,…
READ MOREWOD WOD, October 14, 2019
Saved by the barbell Metcon (Time) Part A Lift. Walk. Repeat. 10min cap 27-21-15-9 Power cleans *100m recovery walk after each set *Aim for big TnG sets *Rx 50/35 *Who can go unbroken?! 2mins additional rest before part b Clean Pull (Weight) E2M x5 3 Drop and reset Clean pulls *work around 90% Clean weight…
READ MOREWOD WOD, October 12, 2019
10th Birthday WOD Get around it, let’s have some fun! Metcon (Time) Birthday Mystery WOD
READ MOREWOD WOD, October 11, 2019
Pre Birthday Skill WOD Metcon SKILL EMOM’s EMOM 10 1- 1-2 Rope climb 2- 5-15 Push up (unbroken) 2min rest EMOM 10 1- 45sec Ski 2- 20sec Flutter Kick 2min rest EMOM 10 1- 5-10 TTB (unbroken) or 5 Strict Pull ups 2- 30sec Plank *Spread the class to different EMOM’s in pairs, *4 pairs…
READ MOREWOD WOD, October 10, 2019
Barbell Insanity Warm-up A) Shoulder opener: 3 Sets of: 5 x Sumo stance inchworm walkouts 5 x Down Dog into Cobra 5 x Push Up with "T" Rotation at top 30 Seconds Double underplay B) PS Breakdown Power Snatch (Weight) Power snatch waves 5 Rounds (As an EMOM) Min 1: 3 TnG Power snatches Min…
READ MOREOlympic Weightlifting WOD, October 10, 2019
Cycle 9: Tempooooo Week 4 Metcon (Weight) 5sec Snatch Deadlift (to power position) + Snatch E2M 1×2 @ 50% 1×2 @ 60% 1×1 @ 65% 1×1 @ 70% 1×1 @ 75% 5×1 @ 77% Metcon (Weight) 5sec Clean deadlift (to power position) + Clean E2M 1×2 @ 50% 1×2 @ 60% 1×1 @ 65% 1×1…
READ MOREWOD WOD, October 9, 2019
Leg Day Warm-up A) Bike / Ski 5 x 30/30 B) 3 Sets of : 10m x Spiderman Lunge 10m Duck walk 10m x Banded Lateral monster walks R/L 30 Second x Wall Sit Front Squat (Weight) Front squat + Back squat E3M x 6 3 FS Straight into 6 BS Set 1: 50%FS Set…
READ MOREWOD WOD, October 8, 2019
Hustle The Shuffle Metcon (Calories) 4min on/2min off x4 Sets: 400m Run 12 DB box step overs Max cal Bike / ski in time remaining Rx : 22.5/15kg x 2 OPTIONS Run: Reduce distance/Ski Step overs: Reduce load/Height of box Core / Stability Midline Endurance ( full round continuous ) 10 Second side plank P/side…
READ MOREWOD WOD, October 7, 2019
Sprint Finish Warm-up A) 3 Sets: 30 Second reverse grip passive hang 10 x Glute Brideges w/1 sec pause 10 x Shoulder taps from kneeling position 5 x SA KB Press into 20m OH carry P/side B) HPC tech Z- Press (Weight) E3MOM x 4 8 x Z Press 3111 Into 8 x Feet elevated…
READ MOREWOD WOD, October 6, 2019
SUNDAY FUNDAY Metcon (Time) Individual piece CONDITIONING 101 Every 6 Minutes x 5 sets 30 sec DBall March 55/35kg 15/10 CAL Assault Bike (60sec cap) 400m Run REST REMAINDER OF 6 MIN BLOCK P1 Leave on the 0 P2 Leave on the 2 P3 Leave on the 4 P1 will then leave on the 6……
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