WOD Blog

WOD 08.09.17

WOD 08.09.17

Pairs Chipper 100m Farmers Carry 80 Wall Balls 60 KB Swings 32/24kg 40 Strict Ring Dips 30 OH Squat (70/50kg) 40 Strict Ring Dips 60 KB Swings 32/24kg 80 Wall Balls 100m Farmers Carry CAP = 30 Mins Farmers Carry Dry Outside (Fence and Back = 50m) Inside 10 x 10m OH Squat scale down every... read more
WOD 06.09.17

WOD 06.09.17

Strength Deadlifts 5 x 5 Reps Increasing Weight per set WOD 20 Min OMEM 1st = 2 x Shuttles 2nd = 8 Snatch 50/35kg 3rd = 12/15 Cal Bike 4th = 15 russain swings 32/24kg 5th = 15 Box Jump... read more
WOD 05.09.17

WOD 05.09.17

Strength Back Squat 6 x 4 Reps Weight = 80% WOD 10 Min AMRAP Front Squat : 2-4-6-8-10-12……. Sit Ups: 6-12-18-24-30-36…….. Weight RX = 60/40kg Sc 1 = 50/35Kg Sc 2 =... read more
WOD 01.09.17

WOD 01.09.17

Conditioning 16 Min OMEM 1st = 12/15 Cal Row 2nd = 12 HSPU 3rd = 10 Front Squats 60/40kg 4th = 15 KB Swings 32/24kg Rest 5 Mins Finisher 10 Min Window Find a 1RM Snatch Complex 1 Hang Snatch + 1... read more
WOD 29.08.17

WOD 29.08.17

Rowing Conditioning 6 Minutes of Pacing 1st = 24 spm 2nd = 28 spm 3rd = 30 spm 4th = 26 spm 5th = 28 spm 6th = 30 spm Clean & Jerk Cycling 1-4-1 Each Rep Weight of last week final set of 3s 12 Reps Each 6 Min AMRAP 10 Burpees 6 Hang Cleans... read more

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