Daily WOD

Saturday, 21/11/20

Partner WOD (you go, I go) For time: 4 x 200m Run each - relay style straight into 4 x 20 Pull-Ups 20 HSPU - share reps and partition as required straight into 2 x 40 RKBS (24/16kg) 40 Calories - 20 reps per person per round, no further partitioning [vc_row css_animation=""...

20 November, 2020 / 1 Comment

Friday, 20/11/20

A) 3 Power Snatches + 2 Hang Power Snatches + 1 OHS 1-1-1-1-1-1-1-1 B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40kg) 10 Muscle-Ups ...

19 November, 2020 / 2 Comments

Thursday, 19/11/20

E2½ M x 5 A) 10 DB Bench Presses + optional 20 Bicycles 30 Second Side Plank per side B) 10 Pendlay Rows + optional 20 Mountain Climbers 30 Alt Heel Taps (Crunches) ...

18 November, 2020 / 1 Comment

Wednesday, 18/11/20

AMRAP all the way 0:00 - 4:00 36 Double Unders 6 LH KB Snatches (1 x 16/12kg) 6 KB Front Rack Lunges (16/12kg) 6 RH KB Snatches 6 KB Front Rack Lunges 4:00 - 8:00 12 Situps 8 Pushups 8:00 – 12:00 Continue first AMRAP 12:00 – 16:00 Calories 16:00 - 20:00 Continue...

17 November, 2020 / 2 Comments

Tuesday, 17/11/20

E2½ M x 5 A) 5 Back Squats + optional 10 Toes-to-Bar 150m B) 5 Push Jerks + optional 10 C2B Pull-Ups 15 Box Jumps (24/20”) - approach today as a straight up strength day @80% for the lifts or add some conditioning and aim for 60-70% on the...

16 November, 2020 / 2 Comments

Monday, 16/11/20

A) 21-15-9 reps for time: Calories Deadlifts (115kg/80kg) Medball Cleans (9/6kg) Pushups - 12 minute time cap B) Hang Clean 3RM ...

15 November, 2020 / 2 Comments

Saturday, 14/11/20

A) Muscle Clean - build to a heavy single Power Clean - build to a heavy double B) For time: 30 Pull-Ups 15 Power Cleans (40/25kg) (^60/40kg) 150 Double Unders 20 Toes-to-Bar 10 Power Cleans (50/35kg) (^80/55kg) 100 Double Unders 10 Bar Muscle-Ups 5 Power Cleans (60/45kg) (^100/70kg) 50 Double Unders [vc_row css_animation="" row_type="row"...

13 November, 2020 / 1 Comment

Friday, 13/11/20

A) For time: 70 Wall Balls (9/6kg) 60 Situps 50/40 Calories 40 Box Jumps (24/20”) 30 Wtd Lunges (20/15kg) 20 Burpees 10 Renegade Rows + 10 Alt DB Snatches (20/15kg) after each movement (i.e. 7 sets) - for this workout one rep of the Renegade Row consists of...

12 November, 2020 / 2 Comments

Thursday, 12/11/20

E3M x 10 1 Snatch 10 Dips 1 Snatch 100m Run 1 Snatch - modification: alternate 1 round of the snatch combo with 1 round of 10 Hollow Rocks 2 TGUs 10 Kick Sits 2 TGUs 10 Glute Bridges [vc_gallery type="image_grid" images="24563" img_size="full"...

11 November, 2020 / 2 Comments

Wednesday, 11/11/20

A) AMRAP in 25 mins: 10 Pull-Ups 10 Deadlifts @ 40% 10 Pushups (or HSPU) 10 Stepups (20/15kg) 200m Run  or B) "Zimmerman" AMRAP in 25 mins: 11 C2B Pull-Ups 2 Deadlifts (142.5/97.5kg) 10 HSPU ...

10 November, 2020 / 1 Comment