Blog/WOD

Friday 30 September 2016

Warm Up 3 Rounds 20 Thrusters with an empty bar 10 Sit Ups Strength 5 Rounds of: 1st Minute: 5 x Thrusters 2nd Minute: 5 x Weighted Pull Ups 3rd Minute: Rest Then EMOM 5: 30 sec Plank 15 V-Ups WOD For time with a 7min time cap: 2 Rounds of 15-10-5 Power Snatches Pull Ups Read more →

Wednesday 28 September 2016

Warm Up 3 Rounds of 5 Snatch Grip Deadlift 5 Hang Snatches 5 Snatches 5 Overhead Squats Strength and Technique 2 Hang Snatches into Snatch into a OHS 2 Hang Cleans into Clean and Jerk WOD For time with a 7 min time cap 2 Rounds of 30 Ball slams 25 V-Ups 20 Weighted Step Ups (use 1 KB) Read more →

Monday 15 August 2016

Warm Up 3 Rounds 15 KB Swings 10 Goblet Squats 10 Squat Jumps Strength 5 sets: 1st Minute- 5 X Front Squat 2nd Minute- 5 X Weighted Ring Dips 3rd Minute- Rest then EMOM 5 5 X Strict Press Behind Neck WOD 4 Rounds for time: 30 Double Unders 20 Wall Balls 10 Push Ups 8 Min Time Cap Read more →

Friday 24 June 2016

Warm Up 3 Rounds 5 Burpees 10 Thrusters (bar only) Strength 5 Sets of: 1st Minute- 5 Thrusters 2nd Minute- 5 Dips 3rd Minute- Rest Then EMOM 5 12 Supermans 12 V-Ups WOD AMRAP 7 15 Ball Slams 10 Lunges 25/50kg 5 Front Squats Read more →

Monday 6 June 2016

This week is transition week. Our new cycle will start on 13 June 2016. Warm Up 3 Rounds 30 sec Handstand Hold 20 KB Swings 10 Ring Dips WOD In teams of 3: AMRAP 20 500m Row 20 Push Press 35/60kg 20 Front Squats 35/60kg 20 Ball Slams Read more →

Thursday 2 June 2016

Warm Up 3 Rounds 30 Double Unders 15 Sit Ups 10 Push Ups Test Week Day 4: 1. 10 Min to find 1RM weighted pull up 2. 10 Min to find 1RM weighted ring dip 3. With a running clock: 50 Wall Balls (3 Min Time Cap) Rest 3 Min 50 Wall Balls (3 Min Time Cap) Rest 3 Min… Read more →