Daily WOD

Saturday, 20/02/16

Chris Speedy Vizzuet is off to Oman for a while so as a little send off we're doing the Hero WOD "Omar" today. He will be throwing down at 6am and heading for a coffee afterwards if you would like to join him. 6am, 8am A) 10 RM...

Friday, 19/02/16

A) For time: 9 Bar Muscle-Ups 21 Push Jerks (52.5/35kg) 7 Bar Muscle-Ups 15 Push Jerks (52.5/35kg) 5 Bar Muscle-Ups 9 Push Jerks (52.5/35kg) B) Deadlift - Heavy triples ...

Thursday, 18/02/16

- The Open begins next Friday. I encourage you to register and be involved in the next five weeks of testing your fitness. Yes, it's challenging, but it's also worth it and you are already challenging yourself every day you walk in to the gym....

Wednesday, 17/02/16

Option A) or B) A) "Falkel" AMRAP in 25 mins: 8 HSPU (sub 8 Strict Press) 8 Box Jumps (30/24") 1 Rope Climb (WEAR LONG SOCKS!) or B) - 12 minutes to work up to heavy Power Snatch singles. - 3 Minutes to rest and prep "Open 12.2" AMRAP in 10 minutes 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches...

Tuesday, 16/02/16

E2M (Every second minute) A) Back Squat 6 x 5 B) Superset 5 Pendlay Rows 10 Ring Rows https://www.youtube.com/watch?v=skUxFsTzZ4Q...

Monday, 15/02/16

A) Push Press 10 - 8 - 6 - 4 - 2 - 2 - 2 B) For time: 50 - 40 - 30 - 20 - 10 Double Unders 20 - 20 - 20 - 20 - 20 Kettlebell Snatch (1 x 24/16kg. 10L, 10R) - 10 minute time cap ...

Sunday, 15/02/16 – Rest Day

Saturday, 13/02/16

6am, 8am (compare to 23/02/15) Clean “Willy” 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg – cleaned) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) 7am Barbell Free 3 rounds for time: 800m Run 5 Wall Climbs 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (24/16kg) 7am Weightlifting with Paige https://www.youtube.com/watch?v=0oztkKQ4Fb8...

Friday, 12/02/16

A) With an 8 minute time cap 4 Rope Climbs (^10kg vest) Then AMRAP 8 Box Jumpovers (24/20") (^30/24") 8 SDHP (40/30kg) (^52.5/40kg) B) Partner AMRAP in 12 minutes (also works as a group of three) 10 Cal Row 20 Pushups 30 Situps - Score = total reps - Partner A starts on the Rower and Partner...

Thursday, 11/02/16

Rotating every 30 seconds for 20 minutes 1 Deadlift @80-90% 2 Strict Pull-Ups (^Weighted) 3 Strict Handstand Pushups (^Deficit) 4 Lateral Burpees (^Double jump) Tom S ...