Daily WOD

Thursday, 17/03/22

A) Weightlifting or B) Partner or solo WOD For time: Buy in: 50 Pushups 50 Air Squats then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank Jacks Cash out: 100/80 Calories ...

16 March, 2022 / 2 Comments

Wednesday, 16/03/22

A) Push Press 9-6-3-3-3-3-3-6-9 B) AMRAP in 10 mins: 5 Hang Power Cleans (45/30kg) (^62.5/45kg) 4 Burpees (6”) 3 Strict Pull-Ups The Open is done and dusted for another year. It never fails to bring an extra edge to the physical effort and mental application compared...

15 March, 2022 / 1 Comment

Tuesday, 15/03/22

A) Bench Press 3 RM B) E2M x 4 rounds 8 Bench Presses @ 50%+ of 3RM 30 – 60 Double Unders C) E2M x 4 rounds 1 Minute for max calories (total) ...

14 March, 2022 / 2 Comments

Monday, 14/03/22

A) Deadlift 9-6-3-3-3-3-3-6-9 B) For time: 400m Run 20 Dips 40 Situps 20 Dips 400m Run ...

13 March, 2022 / 2 Comments

Saturday, 12/03/22

"Open 22.3" For time: 21 Pull-Ups 42 Double Unders 21 Thrusters (weight 1) 18 Chest-to-Bar Pull-Ups 36 Double Unders 18 Thrusters (weight 2) 15 Bar Muscle-Ups 30 Double Unders 15 Thrusters (weight 3) - 12 minute time cap Rx'd weights: 1. (43/29kg) 2. (52/34kg) 3. (61/38kg) Action starts at 1.00:20 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

11 March, 2022 / 1 Comment

Friday, 11/03/22

A) For time: 6 x 5 Power Cleans (60/40kg) (^80/55kg) 10 Situps (^T2B) 200m Row - rest 1 minute between rounds B) Hang Power “Isabel” For time: 30 Hang Power Snatches - select a weight you can hold for sets of at least 5 reps [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

10 March, 2022 / 2 Comments

Thursday, 10/03/22

A) Weightlifting or B ) 1. 15 minutes to find max load for the "Bear Complex” - rest 5 minutes 2. @ 20:00 AMRAP in 15 minutes: 50/40 Calories 50 KB Drags (24/16kg) 50 Pistols 50 KB Swings (24/16kg) [vc_gallery type="image_grid" images="27979"...

09 March, 2022 / 1 Comment

Wednesday, 09/03/22

AMRAP in 25 minutes: 5 x 2 Pull-Ups 2 Dips 20 Double Unders (+ 20 Calories) 5 x 4 Pull-Ups 4 Dips 40 Double Unders (+ 40 Calories) 5 x 6 Pull-Ups 6 Dips 60 Double Unders (+ 60 Calories) etc… ...

08 March, 2022 / 2 Comments

Tuesday, 08/03/22

A) E2M x 7 5 - 10 DB Bench Press + optional Double Under practice or Farmer Carry / Prowler / Peg Board B) E2M x 7 5 Cleans + optional 5 – 10m HS Walk (sub 20 - 30 Sec HS Hold or Plank) [vc_row...

07 March, 2022 / 2 Comments

Monday, 07/03/22

Yoga 7pm A) AMRAP in 15 minutes: 10 Calories 10 Weighted Stepups (24/20”. 20/15kg) 5 LH DB Push Presses (20/15kg) 5 RH DB Push Presses (20/15kg) - add 5 Calories each round B) Alt E90S x 10 10 – 15 Wall Balls (9/6kg) 10 – 15 V-Ups/T2B [vc_row css_animation=""...

06 March, 2022 / 2 Comments