WOD WOD, September 6, 2018
Functional PUMP From little things big things grow – NEVER skip accessories – Accessory In Teams of 2 : Rotate through for 14 Minutes A1) 10 x D/B Floor Press – Neutral Grip 10 x D/B Power Row – Same Bells 30 Second KB Rack Support – Heavy Round 4 Round with buddy SWAP In…
READ MOREWOD WOD, September 5, 2018
Wednesday Chippa Metcon (Time) For Time : 17-20 Minute cap 100 x Dubz 10 x Burpee Pull Ups 25 x Wall Ball Ab MAt Sit Ups 9/6kg 10 x Burpee Pull ups 50 x Wall Balls 9/6kg 10 x Burpee Pull Ups 25 x Wall Ball Ab Mat Sit Ups 10 x Burpee Pull Ups…
READ MOREWOD WOD, September 4, 2018
Tuesday Tuning Warm-up A) Foam Roll Upper B) Buddy 3 Way Gymnasty Shoulder opener C) 1 Effort on each station – Timed on runner – tight group Run 300m Bike Row Metcon (AMRAP – Rounds and Reps) In Teams of 2 : 2 x 11 Minute AMRAPS / 5 Minutes Rest A1 : 11 Minutes…
READ MOREWOD WOD, September 3, 2018
Jacked Street Accessory HSPU / Press Work Every 2.30 x 4 Sets Option 1 : 8-10 x Strict HSPU ( 1 x Ab Mat OK ) Option 2 : 8 x B/B Z Press *If on HSPU, 8-10 Reps needs to be unbroken pls *After each set : 30 Second S/A Stationary Suitcase hold per…
READ MOREWOD WOD, September 2, 2018
Man/Woman V Machine Metcon (Calories) In Teams of 3, 3 x 11 Minute AMRAPS for max calories A1) AMRAP in 11 Mins Row for calories *After each row leg, each player is to perform 30m bear crawl (15m up/back) A2) AMRAP in 11 mins Ski for calories *After each ski leg, each player is to…
READ MOREWOD WOD, September 1, 2018
Taste the Rainbow Metcon (AMRAP – Rounds and Reps) In teams of 2 In teams of 2, Amrap in 22 minutes 200m sprint 10 -15 x toes 2 bar or 15 x ab mat sit up 15 x KB Swings 24/16kg 15 x Wall Ball 9 / 6kg 15 /12 x Row sprint Movement for…
READ MOREWOD WOD, August 31, 2018
Chest days are the best days Bench Press (Weight) Every 2.30 x 7 Sets Set 1 : 5 Reps @ 65 % Set 2 : 3 Reps @ 75 % Set 3-4-5-6-7 : 2 Reps @ 85-87 of 1RM ( By feel ) *After each set perform 3 x Single arm ring rows per side…
READ MOREOlympic Weightlifting WOD, August 30, 2018
OLY CLUB Warm-up A) Difabio Flow + Barbell tech – Power Cleans / Split Jerk B) E90’s x 3 Sets 3 x Muscle cleans + 3 x Hang Squat cleans + 5 x Strict Press – Empty Bar Power Clean and Split Jerk (Weight) Every 3 Minutes for 7 Sets 2 x Power Cleans –…
READ MOREWOD WOD, August 30, 2018
Strength Medicine Front Squat (Weight) Every 2.30 x 8 Sets Set 1 : 5 Reps @ 50 % Set 2 : 3 Reps @ 65 % Set 3 : 2 Reps @ 75 % Set 4/5/6/7/8 : 2 Reps @ 85-87 % 1RM ( Go by Feel ) TEMPO : 3-X-1-1! OPTION – Overhead Squat…
READ MOREWOD WOD, August 29, 2018
Dem Grunt Work Feels Metcon (Calories) Sustained effort conditioning In Teams of 3 for 21 minutes ( 7 sets each ) 55 Second Assault bike ( stick to same RPM for entirety ) *After each effort : 30m Deadball Bear hug Carry ( 15/15m ) 55/35kg RX PLUS : 65/45kg Record team names / calories…
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