Daily WOD

Tuesday, 09/02/21

E2M x 4 A) 10 DB Bench Presses B) 1 – 3 Rope Climbs 10 Pendlay Rows C) 10 Reverse Crunches 10 Russian Twists 20 Bicycles - complete four rounds at one station before moving to the next [vc_gallery type="image_grid" images="25402" img_size="full"...

08 February, 2021 / 2 Comments

Monday, 08/02/21

Choose A or B, then complete C A) 12 minute cap For time: 21-15-9-15-21 KB Swings (32/24kg) Calories Or B) ML Open 21.2 (12 minute time cap) For time: 21-15-9-15-21 Thrusters (40/30kg) Pull-Ups __________________________________ C) 3 x max reps Pushups V-Ups - continuous reps - superset - rest 2 minutes between sets [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

07 February, 2021 / 2 Comments

Saturday, 06/02/21

A) "Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats Or B) “Mary” AMRAP in 20 minutes: 5 HSPU 10 Alt Pistols 15 Pull-Ups - modified options will be offered e.g. 3 Deadlifts between bodyweight movements ...

05 February, 2021 / 1 Comment

Friday, 05/02/21

A) 0 - 15:00 For time: 42-30-18 Calories Lunges - optional: 1. Overhead/Weighted Lunges 2. Until 15:00 max effort Wall Balls B) 20:00 - 35:00 REMOM 20 RKBS 20 Situps 10 - 20 Alt Bicep Curls ...

04 February, 2021 / 2 Comments

Thursday, 04/02/21

A) Press 6-6-5-5-4-4-3-3-2-2-1-1 __________________ then B) EMOM x 10 5 Strict Dips 5 Power Cleans Or C) AMRAP in 10 minutes: 30 Alt DB Snatches (20/15kg) 60 Double Unders ...

03 February, 2021 / 1 Comment

Wednesday, 03/02/21

A) "Falkel" AMRAP in 25 minutes: 8 HSPU 8 Box Jumps (30/24") 1 Rope Climb or B) AMRAP in 25 minutes: 15 Box Jump/Step Downs (24/20") 12 S2OH (40/25kg) 9 Toes-to-Bar - option to add 100m run or 10 Burpees between rounds [vc_gallery type="image_grid"...

02 February, 2021 / 1 Comment

Tuesday, 02/02/21

@ 0:00 E4M x 3 10 Pull-Ups (^ Bar Muscle-Ups) 10-8-6 Power Snatches (40-50-60%) (^ 50-60-70%) @ 15:00 E4M x 3 200m Run (^400m) 10-8-6 Front Rack Lunges (40-50-60% of Front Squat) + optional extras each round - e.g. 20 - 50 Double Unders 10 Pushups 10 Wall Balls [vc_row css_animation="" row_type="row"...

01 February, 2021 / 1 Comment

Monday, 01/02/21

A) ML Open 21.1  For time: 20 Clean and Jerks (60/45kg) 1000m Row 15 Clean and Jerks 750m Row 10 Clean and Jerks 500m Row - 20 minute time cap B) Hang Clean 5 - 4 - 3 - 2 - 3 - 4 - 5 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

31 January, 2021 / 2 Comments

Saturday, 30/01/21

A) 3 rft: 27 KB Swings (24/16kg) 21 Pushups 15 Goblet Squats (24/16kg) 9 Hollow Rocks 200m Run B) Bench Press 8-8-8-8-8 ...

29 January, 2021 / 1 Comment

Friday, 29/01/21

1. EMOM x 7 rounds for each couplet A) 3 - 5 Strict Pull-Ups 10 – 40 Double Unders B) 3 - 5 Strict Dips 6 - 8 Wall Balls (9/6kg) C) 20 Sec HS Hold 20 Flutter Kicks (L+R =2) 10 Bicycles (L+R = 2) Or 2) AMRAP in 21 minutes: 8...

28 January, 2021 / 2 Comments