WOD WOD, August 17, 2020
Monday Warm-up 2 Rounds 1. 30 sec skipping 2. 30 sec ring rows 3. 8-10 x kip/leg raises 4. 8-10 Thruster with wall ball Metcon (Weight) WOD Prep Rotating EMOM 12 ( 3 sets ) 1 : 8/side Seated DB Press 2: REST 3: 8 x Feet elevated Ring Rows (pause if you can) 4:…
READ MOREWOD WOD, August 16, 2020
Sunday Sustain @MAP 2 Warm-up EMOM x 8 1. 30 Sec Bike 2. 30 Sec FLR 3. 30 Sec Ski 4. 30 Sec Alt Shoulder Tap Metcon (AMRAP – Reps) Sunday Sustain @ MAP 2 60 Sec Bike for cals 60 Sec Rest 60 Sec Ab mat Sit up for reps 60 Sec Rest 60…
READ MOREWOD WOD, August 15, 2020
Saturday Metcon (Time) Super Saturday – in pairs 60/50 x Cal Row 50 x BBJO 40 x Power Clean 30 x S2OH REST 4 30 x S2OH 40 x Power Clean 50 x BBJO 60/50 x Cal Row Share reps as pleased Rx 50/30kg Rx+ 60/40kg
READ MOREWOD WOD, August 14, 2020
Friday Warm-up Metcon (Time) For time – 18min cap 800m Run 3 Rounds of Strict Cindy 400m Run 6 rounds of Cindy Rx+ 3 rounds of Nate (for first bit only) Cindy 5 Pull ups 10 Push ups 15 Squats Nate 2 MU’s (rings) 4 HSPU 8 KB Swings @ 32/24
READ MOREWOD WOD, August 13, 2020
Thursday Warm-up A) Gym Flow x 2 sets 10m Inch worm walk out + DD ( AFAP ) 10m Lateral Lunge 10m Spiderman Crawl + rot 10m Paused Broad Jump 30 Sec Passive supinated hang B) BB Tech HPC + FR Lunge + BOR Hang Power Snatch (Weight) Power E90’s x 6 Sets 1 x…
READ MOREOlympic Weightlifting WOD, August 13, 2020
Cycle 9: Traditional Wk1 Snatch (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Clean and Jerk (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Front Squat (Weight) E2M x6 Heavy double Snatch Pull (Weight) 3 pos pause Sn DL E2M x6 2 @ 100%Sn *pause…
READ MOREWOD WOD, August 12, 2020
Wednesday Warm-up 30sec on/30sec off x4 Person 1: Row Person 2: alt between Glute activation R Glute activation L SL Wall sit R SL Wall sit L Front Squat (Weight) Strength day FS + BS Combo Wk 1 E3M x5 3 FS straight into 6 BS Sets 1-2: warm up weights Sets 3-5: working weights:…
READ MOREWOD WOD, August 11, 2020
Tuesday Warm-up EMOM x 12 ( 2 Rounds ) 1. 30 Sec Rope Pull 2. 30 Sec Alt step Up 3. 30 Sec Hollow Hold 4. 30 Sec Bike 5. 30 Sec Skip 6. 30 Sec Push Up Shoulder Tap Metcon (AMRAP – Reps) Skillz under fatuigue Alt EMOM 8-10 1 x Legless Rope Climb…
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Make Scoring Great Again
MAKE SCORING GREAT AGAIN As I have always done, I am going to share my experience if I believe it may hold some sort of value for our members. Now before I do, it’s worth adding a disclaimer: We ALL train at The Chamber for vastly different reasons which is amazing. What matters is that…
READ MOREWOD WOD, August 10, 2020
Monday Warm-up 2 sets 6 inch worm walk outs 6 spiderman lunges then 2 sets 10 KB RDL’s (holding the bell) 10 Goblet squats Deadlift (Weight) E3M Deadlifts (1sec pause at top of lift) 4×6 *5 banded squats after each set *First set at 50% then build FOCUS: Technique over weight Metcon (Time) WOD –…
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