Daily WOD

Monday, 24/05/21

A) Back Squat 5 x 2 x 92.5% - week 7, day 1 then B ) E2M x 6 8 Bent Over Rows 8 DB Lat Pullovers or C) 5 rft: 15 KB Swings (24/16kg) 15 Burpees (6”) ...

23 May, 2021 / 2 Comments

- Partner or solo For time: 60 Alt DB Snatches (1 x 20/15kg) 10 Situps, 10 Pushups 50 Box Jumps (24/20”) 10 Situps, 10 Pushups 40 Weighted Lunges (20/15kg) 10 Situps, 10 Pushups 30 Toes-to-Bar 10 Situps, 10 Pushups 20 DB Thrusters (1 x 20/15kg. 10 LH, 10...

21 May, 2021 / 1 Comment

Friday, 21/05/21

A) Box Squats 8 x 5 (incrementing) - week 6, day 2 then B ) REMOM x 4 rounds 10 – 15 Pull-Ups 10 – 15 Calories 45 Second Wall Sit or C) AMRAP in 12 minutes: 20 Pull-Ups 5 Power Cleans 20 Lateral Jumps 5 Power Cleans [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

20 May, 2021 / 2 Comments

Thursday, 20/05/21

A) Press 3-3-3 B ) Push Press 5-5-5 C) Push Jerk 7-7-7 D) 6 rft: 50 Double Unders 10 KB Gorilla Cleans 5 KB Front Squats There's more to overhead strength than brute force. Scapular control, shoulder mobility and midline stability are just a few important elements that need to be addressed...

19 May, 2021 / 2 Comments

Wednesday, 19/05/21

A) 0 – 5:00 AMRAP 5 Dips 10 KB Swings (24/16kg) 15 Squats (sub 12" Steups if the legs are not up for squatting) B ) at 6:00 400m Run + * C) 10:00 – 15:00 - continue AMRAP D) at 16:00 400m Run + * E) 20:00 –...

18 May, 2021 / 2 Comments

Tuesday, 18/05/21

For time: 100/80 Calories 8 x 12 Plank Jacks 8 Toes-to-Bar 4 Strict Pull-Ups 200 Double Unders A couple of weeks ago Leslie (pictured) from dkaptures.com took some of photos of the Saturday morning classes. I'll be posting a few in the coming days. Thanks...

17 May, 2021 / 2 Comments

Monday, 17/05/21

A) Back Squat 3 x drop sets 8 – 8 - 8 - Week 6, day 1 then B ) E2M x 6 8 DB Bench Presses 8 Deadlifts or C) AMRAP in 12 minutes: 20 Pushups 5 Power Snatches 20 Box Stepovers (24/20”) 5 Power Snatches [vc_gallery...

16 May, 2021 / 2 Comments

Saturday, 15/05/21

A) “PJ” (1st half only) For time: 3,3 / 6,6 / 9,9 / 12,12 Clean and Jerks (62.5/45kg) Toes-to-Bar + 55 Double Unders each round B ) Partner WOD - you go, I go 5 rft: 200m Run (each) 30 Wall Balls (9/6kg) 20 Alt DB Snatch (20/15kg) Who doesn't love a...

14 May, 2021 / 1 Comment

Friday, 14/05/21

A) Back Squat 3 x 3 x 90% - Week 5, day 2 then B ) 4 x 8 Windmills (4 per side) Weighted Lunges or C) AMRAP in 12 minutes: 20/16 Calories 20 Lunges 10 Dips 10 Ring Rows ...

13 May, 2021 / 2 Comments

Thursday, 13/05/21

3 x AMRAP in 7 minutes: A) 3 Rope Climbs 7 DB Thrusters (2 x 20/15kg) 11 V-Ups B ) 3 Wall Climbs 7 KB Snatches (24/16kg) 11 Box Stepups (24/16kg) - alt hands each round for the KB C) 30 Second Plank 7 Hang Power Cleans (60/40kg) 11 Lateral Jumps [vc_row...

12 May, 2021 / 2 Comments