WOD WOD, February 15, 2019
Open WOD 12.3 In this open repeat… we go the distance. 17 minutes is a longggggggggggggggg time… consistency rules the roost, avoid blow out in the first 2 rounds trying to set a world record pace, she is beast ! Accessory Accessory WOD Prep – 12 Minutes *Take it slow, work with light loads, this…
READ MOREWOD WOD, February 14, 2019
Death by 10 meters” One of the most fun and effective run tests… running = fitness …. Sessions like this is all about lifting the banter and getting around it… bring the heat crew Warm-up Old school athletic warm up / run prep Death by 10m (AMRAP – Rounds and Reps) EMOM untill failure: 1…
READ MOREOlympic Weightlifting WOD, February 14, 2019
Consistency Cycle week 3 Snatch (Weight) Every 2mins 1×3 @ 50% 1×2 @ 60% 1×1 @ 70% 1×1 @ 75% 4×1 @ 80% Tight %’s Record 80% lifts Clean and Jerk (Weight) Every 2mins 1×2 @ 50% 1×2 @ 60% 1×1 @ 70% 1×1 @ 75% 4×1 @ 80% Tight %’s Record 80% lifts
READ MOREWOD WOD, February 13, 2019
Uncle Ben’s Warm-up Squat Prep / Booty Activation Front Squat (Weight) Strength / Posture Every 4MOM x 4 Sets Minute 1 : 3 x Front Squats @ 75-80 % 1RM *Newbies squat 5-8 reps Minute 2 : Full Rest Minute 3 : 50m Single Sided overhead carry L 50m Single Sided overhead Carry R Minute…
READ MOREWOD WOD, February 12, 2019
Fine Tuning Warm-up Shoulder love 101 then use accessories as warm up Accessory Midline / Shoulder Reset – casual pace 10-12 minutes on clock 3 – 4 Sets of : 12-15 Second banded face pulls 30 Second Hollow 50m SA KB Farmers Carry L/ R 30 Second Rest Metcon (Calories) Rotating EMOM 20 Minutes (…
READ MOREWOD WOD, February 11, 2019
GRACE Our Feb Benchmark is surely the best of the lot? Rip in! Warm-up A) Dip / PC movement prep and standards B) BB Tech Power Clean Cluster (Weight) E4MOM x 5 Sets Minute 1 : Build to heavy Power Clean Cluster of 3 reps. *Start at 50 % build to 80-85 % of max…
READ MOREWOD WOD, February 10, 2019
Trevor Hendy Special Metcon (Time) 1) In Pairs – Complete the following for time. 1x800m run each 4x400m run each 2x 200m run each You go/ I go *non runners = Ski 2) Muscle beach 3×15 BB Bicep curls 3×15 Banded tricep extension R4R 3) 4 Minute Abs
READ MOREWOD WOD, February 9, 2019
Breathless Metcon (AMRAP – Rounds and Reps) In teams of 2 : AMRAP in 24 minutes 9/7 x Cal Row 6 x Burpees over rower 9/7 x Cal Row 8 x KB thrusters 20/12kg x 2 3/1 x Bar Muscle Ups *Burpees go up by 1 each round
READ MOREFriday Feelzzz WOD, February 8, 2019
Boom Bam Slam Right in the Feels 🙂 Warm-up Warm Up: 2 Rounds: 20x Pelvic Tilts ( Cat / Cow) 20x Straight Leg Swings 20x Wall Sit with single arm lifts (left/right) 20x Horizontal abd. arm swings 20x Shoulder Dislocates 20x double arm swings (forward/back) Deadlift (1×1) Every 2 mins x 10 sets: Set 1:…
READ MOREWOD WOD, February 8, 2019
Open WOD 14.1 Open Repeat 14.1 (AMRAP – Rounds and Reps) AMRAP in 10 Minutes 30 x Dubz 15 x Power Snatch 35/25k *DONT DROP 5KB PLATES ! Dubz : 15 or 40 singles PS : Reduce load, hang, PC if shouders are no good Skill Every 2 Minutes for total load (kg) Snatch /…
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