Daily WOD

Wednesday, 22/02/17

2 x 10 minute AMRAPs A) 10 Dumbbell Snatches (15/10kg) (^20/15kg) 5 Pull-Ups (^C2B) 10 Dumbbell OH Lunges (15/10kg) (^20/15kg) 5 Pull-Ups (^C2B) 30 Double Unders - NB: these are full squat snatches. All dumbbell sets are 5 left hand reps and 5 right hand reps in any order. B) 10 Kettlebell Swings (24/16kg) (^32/24kg) 5...

Tuesday, 21/02/17

Rotating EMOM for 24 minutes: A) 5 Power Snatches (60 - 70%) B) 10 HSPU or Ring Dips C) 15/12 Cal Row ...

Monday, 20/02/17

  A) Push Press 3 RM B) With a 10 minute time cap: 3 x 10 Push Presses @ 60% of 3 RM 10 Box Jumpovers (24/20") + 30 Hand Release Pushups 30 Power Cleans    ...

Saturday, 18/02/17

Partner "Woehlke" 3 rounds for time: 4 Jerks (85/60kg) 5 Front Squats (85/60kg) 6 Power Cleans (85/60kg) 40 Pull-Ups 50 Pushups 60 Situps 3 minutes rest. - Each partner will complete all of the barbell work with one person working while the other is resting. i.e. Partner A - 4 Jerks, Partner B - 4 Jerks Partner...

Friday, 17/02/17

AMRAP in 20 minutes: 15 Kettlebell Swings (24/16kg) 15 Box Jumps (24/20") 15 Ring Dips 200m Run  ...

Thursday, 16/02/17

A) Overhead Squat 15 - 15 - 15 B) Front Squat 3 - 3 - 3 C) For time: 10 Turkish Getups (20/15kg) 30 HSPU ...

Wednesday, 15/02/17

Rotating EMOM. - Complete the allocated number of reps of each movement on the 0:00, 0:15 and 0:30, rotating to the next station every minute for five complete rounds. A) 1 Muscle-Up B) 2 Deadlifts (@ ~ 75%) C) 3 Burpees D) 4 Dumbbell G2OH (2 x L, 2 x R) E) 5 Situps - e.g. At...

Tuesday, 14/02/17

A) Pendlay Rows 3 x 10 B) Hang Clean Pulls 5 x 3 C) Hang Power Clean + Clean 8 x 1 ...

Monday, 13/02/17

For time: 5 Rope Climbs (bring shin protection) 10 Thrusters (35/25kg) (^50/35kg) 100 Double Unders 20 Thrusters 25 Pull-Ups 25 C2B Pull-Ups 20 Thrusters 100 Double Unders 10 Thrusters 5 Rope Climbs      ...

Sunday, 12/02/17 – Rest Day