Daily WOD

Monday, 26/10/20

E4M x 6 rounds 5 Deadlifts @ 60-70% 50 Double Unders 3 Deadlifts 15/12 Calories (sub 1.5 laps of the carpark or 15 Burpees) 1 Deadlift 10 Dips - option to add weight to each set of deadlifts [vc_gallery...

25 October, 2020 / 1 Comment

Saturday, 24/10/20

A) Power Clean + Push Jerk 3RM B) "Grelen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups 10 Clean and Jerks (62.5/45kg) ...

23 October, 2020 / 1 Comment

Friday, 23/10/20

Choose two of the three options. The goal is to go heavier than last week on the lifts. A) Bench Press 8-8-6-6-4-4-4 B) Back Squat 8-8-6-6-4-4-4 C) AMRAP in 15 minutes: 200m Run 20 Hang Power Snatches (40/25kg) 20 Pushups [vc_gallery type="image_grid" images="24274"...

22 October, 2020 / 1 Comment

Thursday, 22/10/20

“Killer Karen” Alternating REMOM - Goal: 150 Wall Balls (9/6kg) for time - Scale back to 120 or 90 reps - Conditions: Wall Balls are performed every second minute but the number is limited to the number of reps performed in the...

21 October, 2020 / 2 Comments

Wednesday, 21/10/20

A) Clean + Hang Clean + Power Clean + Hang Power Clean --------------------- then B) Front Squat 4 – 4 – 4 – 4 - 4 or C) AMRAP in 12 minutes: 4 Front Squats 8 Dips (or HSPU) 12 Calories [vc_gallery type="image_grid" images="24248" img_size="full" column_number="2" grayscale="no"...

20 October, 2020 / 1 Comment

Tuesday, 20/10/20

A) EMOM x 10 3 Strict Presses B) For time: Buy in: 1000m Run then 40-30-20-10 Alt DB Snatches (20/15kg) 120-90-60-30 Double Unders ...

19 October, 2020 / 2 Comments

Monday, 19/10/20

2 x 10 minute AMRAPs 12-10-8-6-4 reps of: A) 0 - 10:00 Calories Pushups KB Swings (24/16kg) V-Ups B) 15:00 - 25:00 Box Jumps (24/20”) C2B Pull-Ups Goblet Squats (24/16kg) Kick Sits - if you finish the sets of 4 go back to the 12s and continue until the 10...

18 October, 2020 / 1 Comment

Saturday, 17/10/20

5 rft: 25 Double Unders 12 Deadlifts (70/50kg) 5 Toes-to-Bar 25 Double Unders 9 Hang Power Cleans (70/50kg) 5 Toes-to-Bar 25 Double Unders 6 Push Jerks (70/50kg) 5 Toes-to-Bar  Scaling: - AMRAP in 25 minutes - reduce weight to 60% of your Push Jerk 1RM [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

16 October, 2020 / 1 Comment

Friday, 16/10/20

Choose two of the three options A) Bench Press 8-8-6-6-4-4-4 - 15 minutes B) Back Squat 8-8-6-6-4-4-4 - 15 minutes C) AMRAP in 15 minutes: 200m Run 20 SDHP (40/25kg) 20 Air Squats ...

15 October, 2020 / 2 Comments

Thursday, 15/10/20

A) 0 - 10:00 8 rft: 8 Wall Balls (9/6kg) 4 HSPU (^Strict) B) 10:00 - 20:00 8 rft: 32 D-U 4 Pull-Ups (^Bar Muscle-Ups) C) 20:00 - 30:00 8 rft: 8 Burpees 4 Thrusters (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="24167" img_size="full" column_number="2" grayscale="no"...

14 October, 2020 / 2 Comments