A. Every 90 seconds, for 9 minutes (6 sets): High Hang Snatch x 2 reps Build across to heavy double Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets): Hang Snatch x 1 rep Build across to heavy single B. Every 6 minutes, for 18...
Read moreWod 15-04-17
A. In teams of 2, each member must complete the following for time: Row 1000 Meters 25 Burpee Box Jump-Overs @60/50 15 Pull-Ups 60 Kettlebell Swings @24/16 Each team must perform this with one lane of equipment, so Partner A will start on the...
Read moreWod 14-04-17
A. 5’ AMRAP 20 cal Row 20 Burpees over the erg 3’ rest B. 5’ AMRAP 20 Du 20 SDHP @35/25 3’ rest C. 5’ AMRAP 10 Power clean @60/40 10 C2B 3. rest D. 5’ AMRAP 8 Front Squat @60/40 8 American Swing @32/24
Read moreWod 13-04-17
A. 12’ EMOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps *Set 6 – 95% x 2 reps B. 12’ AMRAP 10 Toes to Bar 15 Box
Read moreWod 12-04-17
A. 15’ Clean&Jerk Practice / find heavy single B. 24’ EMOM (3 sets of each): Minute 1 – 15/10 Cals of Assault Bike Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 10 Clean&Jerk @60/40 Minute 4 – 5 pull up strict Minute 5 – 12 GHD...
Read moreWod 11-04-17
A. Every 90‘’ for 12‘ (8 sets): Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 90% *Set 7 – 1
Read moreWod 10-04-17
A. 5’ DU Practice B. 12’ EMOM alternating -30” Hollow Body -30” Superman Hold -30” Plank C. 15’ AMRAP 30 Double-Unders 10 Front Squats @60/40 10 Sit Up. Every minute perform 3 burpees
Read moreWod 08-04-17
A. 18’ E2MOM (3 sets): Station 1 – 5 Ring Dips +hold x 20’’-Station 2 – Handstand Hold x 60 ‘’ (perform with nose to wall) Station 3 – Hollow Body-60 ‘’ B. 12’ AMRAP 5 Push Press @60/40 10 Lunges w Kb Overhead (switch arms at 5 reps) @24/16 15...
Read moreWod 07-04-17
A. 15’ Practice Turkish Get Up B. 8’EMOM Strict Shoulder Press x 3 rep @85% 2’ Rest C. 6’ E2MOM (3 set) Strict Shoulder Press x 1 rep (take this as your opportunity to build to a new 1-RM) D. 10’ AMRAP 15 T2B 30 DU 15 Squat Clean @60/40
Read moreWod 06-04-17
A. 12’ E2MOM Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest 2 minutes before starting… 6’ E3MOM
Read moreWod 05-04-17
A. 3 RDS 40″ hollow 40″ plank B. 10’ HSPU Practice C. 8’ AMRAP 8 HSPU 12 Pull Up 16 Lunges Overhead Plate @10/5 3’ Rest D. 8’ max rowing for meters
Read moreWod 04-04-17
A. 12’ EMOM 1 Front Squat @85% 1 RM B. Tabata Hollow rock C. For time: 50 Calorie Row/ 40 Bike Assault 40 Thrusters @30/25 20 Burpee touch 15 cm 10 Pull Up
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