WOD WOD, July 23, 2019
Machines n Midlines Warm-up A) Banded Hips / Banded Lats combo B) Machine Flow Metcon (Calories) Teams of 2: AMRAP 10 Person 1: 50sec bike Person 2: 12 sit ups 3min rest AMRAP 10 Person 1: 50sec Row Person 2: 20sec Hollow hold *Score equals combined calories both machines Post WOD PUMP 3 x 8…
READ MOREWOD WOD, July 22, 2019
Party Pump Mondays Warm-up A) T Spine / Shoulder opener on benches B) Shoulder act : Taps / Crawls / Hangs Close Grip Bench Press (Weight) E3M x 5 Sets : 4 x Close Grip Bench @ 75 % Superset 20m Big Handles Farmers Carries *Working weight remains the same across all sets *Load up…
READ MOREWOD WOD, July 21, 2019
Sunday Sprint off Beware of the shuttle …. Metcon (AMRAP – Rounds and Reps) In Pairs, AMRAP in 21 Minutes 50m Shuttle sprint ( 5 x 10m ) 5 x Burpee Box Jumps 24/20" 40m Shuttle Sprint ( 4 x 10m ) 3 x Deadball 2 Shoulder 55/35kg 30m Shuttle sprint ( 3 x 10m…
READ MOREWOD WOD, July 20, 2019
Circuit Saturday Metcon 3 people per station 2 Rounds: 90 on/ 30 off (40mins) 1 – Rope climb 2 – Bike 3 – Slam ball 4 – Row 5 – AMRAP 5 Push ups + 10 Jump squats 6 – Bike 7 – DB HC&J (5/5) 8 – Ski 9 – Box jump overs 10…
READ MOREFriday Feelzzz WOD, July 19, 2019
Friday Feelzzz goes to Allstars Again 🙂 Metcon (Time) SwanStrong Workout Description – For time:⠀ 15 Synchronised Overhead squats – 40/25kg 20m Handstand walk⠀ ⠀ 12 Synchronised Overhead squats – 50/30kg⠀ 20m Handstand walk ⠀ 9 Synchronised Overhead squats – 60/35kg 20m Handstand walk⠀ ⠀ * Time cap 15 mins⠀ Scaled OHS – 20/15, 25/20,…
READ MOREWOD WOD, July 19, 2019
Friyay Chippin Looks can be deceiving.. this WOD is beastly…. ENJOY Warm-up Extended warm up *Coach Surprise….. Fun n Games! Metcon (Time) "Meritorious" – 25 cap 30 x HSPU 40 x Pull Ups 50 x KB swing 60 x Ab mat sit up 70 x Burpee Rx : 24/16kg Rx + 32/20kg OPTIONS: HSPU :…
READ MOREWOD WOD, July 18, 2019
Zing n Bling Warm-up A) Banded Hips B) Row 5 x 30/30 C) PC Tech Metcon (Time) Partner conditioning / lifting In Pairs : AMRAP in 18 : 1750/ 1500m row 1200m run Max power clean in remaining time Score = A) Time to finish conditioning piece B) Team total load PC combined *All bars…
READ MOREOlympic Weightlifting WOD, July 18, 2019
Cycle 6: Snatch & Clean and jerk Wk 4 Snatch (Weight) Every 2:30mins 1×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×1 @ 75% 1×1 @ 80% 1×1 @ 85% 1×1 @ 87% 1×1 @ 90% 2×1 @ 92% *If you miss, no redo’s Clean and Jerk (Weight) Every 3mins 1x (2+2) @ 50%…
READ MOREWOD WOD, July 17, 2019
Squatamoli Warm-up A) Hip Flow + Front rack B) Glutes / Squat Prep Front Squat (Weight) 12mins to find heavy set of : 3 Front squats straight into 6 Back squats Aim-ish: 70% of FS Metcon (AMRAP – Reps) 90/90 x 5 Sets 12/9 x cal bike / ski 12 x Box Jump Overs 24/20"…
READ MOREWOD WOD, July 16, 2019
Magical Unilateral Warm-up A) 5 min heart starter: Inch Worm walk outs Bear Crawls Rolling sit ups Shoulder Taps B) Move into Unilateral Strength component Accessory AMRAP in 12 for quality : 50m SA Farmers carry 5-10 Strict pull ups (unbroken set) 50m SA FR carry 10-20 Push ups (unbroken set) 50m SA OH carry…
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