WOD WOD, December 20, 2018
Double Trouble Back Squat (Weight) Back Squat to 2RM Rotating EMOM x 21 ( 7 Sets ) Minute 1 : Back Squat Minute 2 : Rope Play – Dile in for Saturday Minute 3 : REST Set 1 : 5 Reps @ 50 % of most recent 1RM Set 2 : 3 Reps @ 60…
READ MOREOlympic Weightlifting WOD, December 20, 2018
OLY CLUB Warm-up A) Difabio MOB and FLow B) EMOM x 5 3 Position Muscle Snatch Plus 3 x Snatch Balance *All wth empty bar Snatch (Weight) 20 Minute Open cap SNATCH MAX OUT 3-2-2-1-1-1-1-1 Power Snatch (Weight) Back Squat (Weight) E2:30 x 5 2-2-2-2-2
READ MOREWOD WOD, December 19, 2018
Gone in 60 Seconds Metcon (AMRAP – Reps) 3 Rounds for For total Reps 60 Second Row for cals 60 Second Rest 60 Second Dubz for reps 60 Second Rest 60 Second DB snatch 22.5/15kg for reps 2 Minute Rest Score equals total reps accumulated SET UP CONGA LINE STYLE – ALL START ON ROW…
READ MOREWOD WOD, December 18, 2018
The Fed Express Weighted Pull-ups (Weight) Every 2MOM x 6 Sets 2 x Weighted Pull Ups – any grip OPTIONS: # Body weight Strict Pull Ups # Pause Banded Strict Pull Ups – 3-5 # Tempo Ring Rows -6-8 Metcon (Time) 5 Rounds for time – 15 Minute cap 10 x Toes 2 Bar 10…
READ MOREWOD WOD, December 17, 2018
Max Out Monday Warm-up A) Body Flow B) Scaps C) BB Flow Power Clean and Split Jerk (Weight) Every 2:15 x 7 Sets 3-2-2-1-1-1-1 Jerk Option : PJ / PP Metcon (Time) "Full Steam" For time – 12 Minute cap Run 400m 15 x Power Clean and Push Jerk 52.5/35kg Run 400m 15 x Power…
READ MOREWOD WOD, December 16, 2018
Sunday Accessorising Metcon (AMRAP – Rounds and Reps) Partner WOD (round 4 round) AMRAP 10 10/7cal bike 5 bar facing burpees 5min rest Metcon (AMRAP – Rounds and Reps) Partner WOD (round 4 round) AMRAP 10 10 DB hang C&J (5/5) 15/10kg 5 burpees over DB 5min rest Metcon 10min Accessory Circuit (movement 4 movement…
READ MOREWOD WOD, December 15, 2018
Super Saturday Metcon (AMRAP – Reps) In Teams of 2 : AMRAP in 23 Minutes 60 x Cal Row 60 x Box Jump 24/20" 60 x KB Deadlifts 24/16kg 60 x Wall Ball 9/6kg 60 x Ring Dips 60 x Wall ball 60 x DL 60 x box jump Max Cal Row in time remaining…
READ MOREFriday Feelzzz WOD, December 14, 2018
We are going to the Dubai Fitness Championship for my Birthday 🙂 Metcon (Time) In Pairs – For Time (10 min cap) Share Reps however 60 Double Unders 10 Thrusters -50/35kg 60 Double Unders 20 Thrusters 60 Double Unders 30 Thruster Scaling – 30 Doubles instead of 60. Single skips double the reps – 120…
READ MOREWOD WOD, December 14, 2018
Friday High Day Hang Power Snatch (Weight) Complex E2.30 x 7 Sets 1 x Snatch Pull 2 x Hang Power Snatch 3 x Overhead Squat *If unable to OHS – 3 x SG Push Press Overhead Squat (Weight) Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes 150 x Dubz 30 x KB Push…
READ MOREWOD WOD, December 13, 2018
Bubba Gump Warm-up A) Banded Hips x 2 Minutes B) Run Prep Glute Pull Toe Touch Franky Lunge and reach Lunge and rotate lateral lunge A march A skip Power Jump / Glutes Metcon (Time) Run Session – 24 minute cap In Pairs, for time 1 x 800m each 2 x 400m each 4 x…
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