WOD WOD, November 3, 2018
Simple Satdee Is their a better combo? Today… we go the distance Metcon (AMRAP – Rounds and Reps) In Teams of 2 : AMRAP in 23 Minutes 30 x Deadlifts 82.5/52.5kg 60 x Lateral Burpees Over Bar 90 / 75 x Calorie Row or Ski *1 x Person working at a time *Share all reps…
READ MOREFriday Feelzzz WOD, November 2, 2018
Watch my Snatch Bro! Metcon (AMRAP – Rounds and Reps) Weightlifting A. 12 mins to find a max: 1 power snatch + 1 h.hang snatch + 1 ohs B. From 12-15 mins 1x max effort touch and go power sntach (50% of above complex) Rest from 15-20 mins From 20-30 mins Gymnastics Push and pull…
READ MOREWOD WOD, November 2, 2018
Fridays are for the… Warm-up A) Foam Roll Lats / Ant Shoulder / Pec B) Run 400 C) 2 Sets of 10 x PVC Pass through 5 x Sumo Stance inch worm walk outs 5 x Push Up + Shoulder tap each side Metcon (AMRAP – Reps) GIANT SET: Every 3:00 x 4 Sets 8…
READ MOREWOD WOD, November 1, 2018
Squats with tha lot MOVEMBER DAY 1 : Would be rude not 2 squat Warm-up A) Foam Roll Quads B) Bike 5 x 30/30 C) Old School Hip flow D) Glutes / Barbell Tech Pause Back Squat (Weight) Every 3.00 x 8 Sets 5 @ 60 % 4 @ 70 % 3 @ 80 %…
READ MOREOlympic Weightlifting WOD, November 1, 2018
OLY CLUB Warm-up A) Difabio Flow / Barbell Tech Hang Clean (Weight) Every 2.30 x 5 : 1 x Power Clean Plus 2 x Hang Squat Clean BUILDING Push Press (Weight) Every 2.30 x 5 1 x Push Press Plus 2 x Split Jerk BUILDING Front Squat (Weight) Every 2.30 x 5 3 x Front…
READ MOREWOD WOD, October 31, 2018
Double Dipin Gymnastics GYMNASTICS SKILL PLAY / STRENGTH *Team up with buddy you will WOD with and drill chosen skill – KEEP IT SHARP E2MOM x 5 Sets : OPTION 1 : 1 x Muscle up / strict Muscle up into 3-5 x Dips + 10 Second Support OPTION 2 : 1 x Jumping Muscle…
READ MOREWOD WOD, October 30, 2018
Dumbelldore Warm-up 30 seconds skipping 20m SA overhead Carry each side 5 x scap pull up + 5 x Strict knee Raises 30 Seconds Dubz 20m SA overhead Carry each side 5 x scap pull up + 5 x kipping knee 2 chest 30 Seconds dubz practice 20m SA overhead carry 5 x Scap Pull…
READ MOREWOD WOD, October 29, 2018
Monday BANAGAS Power , strict strength and plenty of time to dial in the techas… thats ya Monday Menu. Few solid days of conditioning under the belt, enjoy the barbell goodness of today! Warm-up A) Mackay Complex B) Barbell tech – PC / Press Power Clean (Weight) Every 2:30 x 7 3 x Power Cleans…
READ MOREWOD WOD, October 28, 2018
Sunday Funday Team work makes the dream work Metcon (Time) For time : 40 Minute cap In teams of 3 500/400 cal Assault Bike *1 Player must be holding 2 x 24/16kg KB"s in front rack at all times *Share everything as needed OPTIONS Bells : Reduce load accordingly Ski erg : 400/300 cals
READ MOREWOD WOD, October 27, 2018
HALLOWEEN CHAMBER STYLE Metcon (AMRAP – Rounds and Reps) In Pairs – 24 minute AMRAP 66 x Calorie row – split anyway 10 Rounds of ( 5 Rounds each / ROUND 4 ROUND) 13 x DB Push Press 22.5/15 13 x Box Jump over 24/20" 13 x KB Swings 24/20" 310m run together … OPTIONS…
READ MORE