WOD WOD, July 5, 2020
SUNDAY FUNDAY Metcon (Calories) TABATA THREE WAYS A) TABATA Assault Bike 20/10 x 8 sets for total cals REST 4 Minutes B) TABATA Ski Erg 20/10 x 8 sets for total cals REST 4 Minutes C) TABATA Row 20/10 x 8 sets for total cals *Hard but consistent intervals Enjoy 🙂 CORE FINISHER
READ MOREWOD WOD, July 4, 2020
Saturday Metcon (AMRAP – Rounds and Reps) Super Saturday AMRAP in 20 w/Buddy 8 x BF Burpees 8 x Power Snatch 8 x C2B Pull Ups Rx 35/25kg *Goal 60-75 sec rounds MODZ: BFB : Nurpee – Step Over BB : Hang / PC / Reduce Load C2B : Chin over bar / Jumping
READ MOREWOD WOD, July 3, 2020
Friday Metcon Teams of 2 – AMRAP 10 for quality (M4M) 30m each movement (up n back in gym) SA KB FR walk SA KB OH walk DB Bear Hug Walk (P1: R&L FR walk, P2: R&L FR walk etc) Metcon (Time) For time : 12-14 Minute cap 3 Rounds 20 x Box Jump Step…
READ MOREWOD WOD, July 2, 2020
Thursday Warm-up 3 sets 100m Jog 10 spiderman lunges/ 5 squat jumps/ front squat 5 strict press/ push press/ push jerk 5 scap pull ups/ beat swings/ straight leg raises then cluster technique Metcon (Weight) Part A – E90sec x10 1 Cluster 4 beat swings *working upto/around medium weight *no fails, wod prep Metcon (Time)…
READ MOREOlympic Weightlifting WOD, July 2, 2020
Cycle 7: Strength Work Wk 3 Power Snatch (Weight) E90sec x10 2 reps upto heavy *no misses Power Clean (Weight) Power clean + Clean E90sec x10 Working upto heavy *no misses Snatch Grip Deadlift (Weight) Snatch Deadlift E2M 5×5 @ 100%Sn
READ MOREWOD WOD, July 1, 2020
Wednesday Warm-up 90sec banded hips per side Then, 30sec on/30sec off x 4 rounds 1- Bike/Ski 2- Alt btw box step up and push ups Metcon (AMRAP – Reps) Part A – 3min on/2min off x2 sets (18mins) a) Bike/Ski b) AMRAP 12 DB Step ups 6 Single DB Push up + renegade row (3/3…
READ MOREWOD WOD, June 30, 2020
Tuesday Warm-up 5 min full body, get into skill Metcon Part A -Pre WOD Skill Rotating EMOM x 16 Minutes 1. Rope Climb variation : Legless / W/legs / Seated practice 2. FULL REST 3. Handstand Walk / Wall Walk 4. FULL REST *Spend the full minute working on skill, recover well in rest **Split…
READ MOREWOD WOD, June 29, 2020
Monday Warm-up 5min general body flow then Hang power clean & Hang squat clean technique Metcon Movement prep/warm up – EMOM 10 1- 5 x Seated Box Jumps 2- 10 x Ball Slams w/light Dball (12/9kg) 2min rest/transition *Fire up CNS / Hips etc *Buddy up for this work in alt Hang Power Clean (Weight)…
READ MOREWOD WOD, June 28, 2020
Sunday Funday : IWT ( Interval weight training ) Looks can be deceiving! Power Endurance Intervals aint no joke….Big OOOFt indeed crew, les have some fun! Warm-up 2 Sets w/buddy P1 : 90 Sec Machine increasing in pace/ round P2: R1 : 5 x Inchworm walk outs / 5 x Nurpees R2: 5 x Prisoner…
READ MOREWOD WOD, June 27, 2020
Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 25 – with a partner 1200m Run 120 Reverse lunges 800m Run 80 Hand release push ups 400m Run 40 Burpee box jump overs *Share runs & reps evenly
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