WOD Blog

WOD 13.10.17

WOD 13.10.17

4 rounds not for time 3 deadlifts @80% 20m weighted bear crawl on astro turf 5 strict T2Bar in a team of 3 Part A 100 cals on bike rest 2 mins x 3 rounds 20 x rope climbs for time rest 1 minutes x 3... read more
WOD 12.10.17

WOD 12.10.17

Swinging lunges 2 x lengths x 3 sets STRICT PRESS CYCLE week 3 75% x 5 85% x 3 95% x 1+ wod 1 sprint wod 10 x burpee box jump overs 20 x cal row 40 db snatch 80 x double unders rest then in a pair 1km 40 x 1 arm thrusters 20/15kg 20 x bar muscle... read more
WOD 10.10.17

WOD 10.10.17

10 min omem evens = 2 x power cleans + 2 x hang squat cleans odds = 3 x get ups + 8 x T2BAR 15 -12 -9 – 6 deadlift 70/50kg RX hang cleans after every round complete 30 DU everytime u drop bar- also complete 5 x burpees except when finishing completed set of either deadlift or hang... read more
Team Workout 07.10.17

Team Workout 07.10.17

Teams of 2 8min AMRAP at each station (2mins rest) 1- Row 200m / 20 press ups / 20 sit ups 2 – 20 cals bike / 20 wall balls 9/6kg / 20 Lunges 3 – 20 x deadlift 40/30kg / 20 x push press 40/30kg / 20 Box overs 4 – 20 Russian KB 24/16kg / 20 Get ups / 20 Air Squats 5 – 20 DB Snatch 20/15kg / 20 Toes to Bar / 20 DB Goblet Squat... read more
WOD 05.10.17

WOD 05.10.17

Swinging lunges 2 x lengths x 3 sets STRICT PRESS CYCLE week 2 x 3 @70% x 3 @80% x 3 + @90% IN PAIRS 14 minute amrap 4 x cleans 90/65kg 12 x wall balls 16 x T2BAR 60 x double... read more

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