Daily WOD

Wednesday, 24/05/23

A) AMRAP in 10 minutes: 7 – 5 – 3 Deadlifts @ 102.5kg HSPU B) REMOM x 15 Minute: Work 1: 20 V-Ups 2: 16 Alt DB Hang Clean and Jerk 3: 8 Bar Muscle-Ups ...

23 May, 2023 / 2 Comments

A) E2M x 8 Sets 1 – 2 5 Strict Presses @0:00 3 Strict Presses @0:40 Sets 3 – 4 3 Strict Presses @0:00 1 Strict Press @0:40 Sets 5 – 8 7 Push Presses @0:00 3 Push Presses @0:40 B) Back Squat E3M x 5 1 @ 85% 1 @ 95% *Extra 3 x...

22 May, 2023 / 2 Comments

Monday, 22/05/23

A) AMRAP in 20 minutes: 40 KB Swings (24/16kg) 30 Pushups 20 Front Rack Lunges (45/30kg) 10 Ring Muscle-Ups B) 3 rounds for quality: 16 Gorilla Rows 32 Banded Pull-Aparts ...

21 May, 2023 / 2 Comments

Saturday, 20/05/23

A) 1. For time: 800m Run Then 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks 400m Run 2. AMRAP Power Cleans (85/57.5kg) until 15:00 B) 1. For time: 1000/850m Row Then 50-40-30-20-10 Double Unders 10-8-6-4-2 Strict C2B Pulll-Ups 500/425m Row 2. AMRAP STOH until 15:00 (85/57.5kg) [vc_gallery type="image_grid" images="30826" img_size="full" column_number="2" grayscale="no"...

19 May, 2023 / 1 Comment

Friday, 19/05/23

6 x AMRAP in 4 minutes: A) Intervals 1, 3 and 5 8 KB SDHP (32/24kg) 8 Toes-to-Bar 8 Box Jumpovers (24/20”) B) Intervals 2, 4 and 6 8 KB Goblet Squats (32/24kg) 8 V-Ups 8 Broad Jumps (1m) Rest 1 Minute between each interval [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

18 May, 2023 / 2 Comments

Thursday, 18/05/23

Weightlifting or Conditioning A) Rotating EMOM x 18 Minute – Work 1 - 15/12 Calories 2 - 10 Dual DB Hang Snatches 3 - 10 Dual DB Lunges Rest 3 minutes B) AMRAP in 14 minutes: 12 DB Box Stepups 12 No Pushup Renegade Rows 12 Burpees [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

17 May, 2023 / 2 Comments

Wednesday, 17/05/23

A) E2M x 6 6 Deadlifts @ ~75% 10 Strict HSPU B) 5 Rounds for time: 200m Run 3 Rounds of “Cindy”* - 20 minute time cap * 1 round of “Cindy” is: 5 Pull-Ups 10 Pushups 15 Air Squats [vc_gallery type="image_grid" images="30819" img_size="full" column_number="2"...

16 May, 2023 / 2 Comments

Tuesday, 16/05/23

A) EMOM x 15 Sets 1 – 3 5 Push Presses Sets 4 – 6 4 Push Presses Sets 7 – 9 3 Push Presses Sets 10 – 15 2 Push Presses B) Back Squat E3M x 5 1 @ 75% 1 @ 85% 1 @ 90 - 95% *Extra 3 x 10 Second Back...

15 May, 2023 / 2 Comments

Monday, 15/05/23

A) 5 rounds for time: 80 Double Unders 20 Lateral Burpees 5 Squat Clean and Jerks (85/57.5kg) B) 3 rounds for quality: 20 Hollow Rocks 20 Band Pull-Aparts ...

14 May, 2023 / 2 Comments

Saturday, 13/05/23

PARTNER WOD For time: 1600m Run (8 x 200m intervals) 5 x 20 Alt DB Snatches (20/15kg) 20 Box Jumpovers (24/20”) 5x 20 HSPU 20 Goblet Lunges (20/15kg) Row - M/M 4 x 250/250m - M/F 4 x 250/200m - F/F 4 x 200/200m [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

12 May, 2023 / 1 Comment