WOD WOD, March 4, 2019
Public Holiday HERO WOD Metcon (AMRAP – Rounds and Reps) Buddy "Rankel" AMRAP in 22 Minutes 12 x Deadlifts 85/52.5kg ( shared as pleased ) 14 x Burpee Pull up ( shared as pleased ) 20 x KB swings 24/16kg ( shared as pleased ) 200m Run together RX PLUS : DL : 100/ 65kg…
READ MOREWOD WOD, March 3, 2019
Sunday Funday Today we love the threshold life ….. go hard … rest hard ! Metcon (Time) 3 rounds for time 200m run 10 x DB snatch 22.5/15 10 x burpees over DB 10 x DB snatch 10 x Burpee over DB 200m run Rest 3 minutes 25 minute cap Gotta send it
READ MOREWOD WOD, March 2, 2019
Warm Up Warm-up – Foam roll lats – Mountain climber stretch 2 rounds 50 Single skips/DU 10 Banded squats 10 V-ups Work upto a moderately heavy clean 2 rounds 10 TTB/knee raises 20 DU/single skips 5 Jump squats
READ MOREWOD WOD, March 1, 2019
THE EMOM LYFE Metcon (Weight) Gymnastics strength Every 2MOM x 7 Sets Weighted Pull Ups *Body weight / Banded As per dips yesterday – record total load over 7 sets Metcon (AMRAP – Reps) Old Scholl Friday EMOM EMOM :40/20 x 15 Minutes 3 sets Minute 1 : Max Cal Row Minute 2: Alt DB…
READ MOREWOD WOD, February 28, 2019
Harold Hault Metcon (Weight) Stability / Strength / Gymnastics A) Every 2:30 x 4 Sets : Half Kneeling DB Press 4 x 8 p side – heavy B) E2MOM x 7 Sets Weighted Dip 3-3-3-3-3-3-3 *Body weight / Banded Push Up / Banded Ring Dip *Not to max, record total load dipped over 7 sets…
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Cycle 2: The Climb Up wk 1 Snatch (Weight) EMOM 5 2 @ 50% Then, in 10mins work up to 1×1 @ 90% *Record 90% lift Clean and Jerk (Weight) EMOM 5 1 @ 50% Then, in 10mins work up to 1×1 @ 90% *Record 90% lift
READ MOREWOD WOD, February 27, 2019
John Wayne Front Squat (Weight) Strength / Posture Every 4MOM x 4 Sets Minute 1 : 8 x Front Squats @ 55-60 % 1RM Minute 2 : Rest Minute 3 : 50m Single Sided Farmers carry L 50m Single Sided Farmers Carry R Minute 4 : Rest *Squat Tempo : 2-X-1-1 Looking for control and…
READ MOREWOD WOD, February 26, 2019
Freddie Kruger Warm-up 3 Sets : 5 x Sumo Stance Inch worm walk outs plus push up 10 x T spine rotations ( 5/5 ) 10 x Banded Monster walks Accessory Strength / Stability : In Teams of 3 ( share the equipment ) 10 x DB Floor Press – Pause at floor level 10…
READ MOREWOD WOD, February 25, 2019
Full Throttle Warm-up Shoulder Prep 101 BB Tech Shoulder Press (Weight) Every 2:30 x 5 Sets : 1 x Strict Shoulder Press Plus 5 x Reset Push Press *No Rebounding on PP *Build to max Metcon (Time) 3 RFT – 13 Minute Hard Cap 400m x Run 21 x KB Swings 24/16kg 12 x Burpee…
READ MOREWOD WOD, February 24, 2019
Sustainable Sunday Metcon EMOM X 25 ( 5 Sets ) Minute 1 : 15/12 x cal bike Minute 2 : 12 x DB Hang Clean and Jerk ( 6/6 ) Minute 3 : 15/12 x Cal Ski Minute 4 : 12 x D/B Box Step Overs ( 6/6 ) Minute 5 : …. Consistancy WOD!…
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