Results For Category: "WOD"
August 21, 2017
Monday 21/8/17
Level 1 & 2 Strength Power Clean Clusters 5 x 1.1.1 (10sec) @80% WOD AMRAP in 10mins: 25 Power Cleans (Lv1-35kg/25kg, Lv2-42.5kg/30kg) 50 Thrusters (Lv1-35kg/25kg,…
Saturday 19/8/17
Level 1 & 2 Partner WOD AMRAP in 30mins: Buy in: 800m Farmer Carry (32kg/24kg) Then Remaining time AMRAP of: 2 Rope Climbs 4 Wall…
August 18, 2017
Friday 18/8/17
Level 1 Strength 1) EMOM for 10mins: 2 Speed Deadlift against a band @ 50% 2) EMOM for 5mins: 4 Seated Box Jumps WOD 3…
August 17, 2017
Thursday 17/8/17
Level 1 & 2 Strength / Skill 5 Sets of: 1a) HS Hold 1b) 2-3 Rope Climb WOD 5 Rounds of 40sec work/20sec rest: 1a)…
August 16, 2017
Wednesday 16/8/17
Level 1 & 2 Strength EMOM for 12mins: ODD Minutes: 3 Push Jerks @70-75% EVEN Minutes: Pistol Practice x 5 Reps each leg WOD 3…
August 15, 2017
Tuesday 15/8/17
Level 1 WOD AMRAP in 26min: Row 500 Meters / 400m Run / 25-15 Cal Bike 12 Burpees 12 Knee Raises 12 Box Jumps (24’/20’)…
August 14, 2017
Monday 14/8/17
Level 1 Strength Back Squat 5 x 3 @75%. Rest 2min WOD “Fran” For time: 21-15-9 Thrusters (30kg/25kg) Jumping C2B Pull-ups Level 2 Strength Back…
August 12, 2017
Saturday 12/8/17
Level 1 & 2 Strength Push Jerk 5 x 3(2sec pause in catch) Partner WOD AMRAP in 25mins: Run 800 Meters 30 S20H (60kg/40kg) Run…
August 11, 2017
Friday 11/8/17
Level 1 & 2 Strength Power Clean: 1RM *Compare to 17/4/17 WOD 12min AMRAP of: 12 DB Deadlifts (Lv1-15kg/10kg, Lv2-20kg/15kg) 9 Hang Power Cleans 6…
August 10, 2017
Thursday 10/8/17
Level 1 & 2 Strength / Skill EMOM 10: ODD Mins: 20sec Handstand Hold EVEN Mins: 20sec Prone Wall Handstand Hold WOD AMRAP in 20mins:…