A. In a 15’ Window Deadlift *Set 1 – 40% x 10 reps *Set 2 – 50% x 8 reps *Set 3 – 60% x 6 reps *Set 4 – 70% x 4 reps Rest 90”-2’ Then find 1RM B. 12’ AMRAP 3 Thrusters @40/25 3 Pull-Ups 6 Thrusters @40/25 6 Pull-Ups...
Read moreWod 18-03-17
In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings @24/16 kg 400 Meter Run* 100 Barbell Thrusters @20 Kg 400 Meter Run 100 Box jump @60/50 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell...
Read moreWod 17-03-17
OPEN 17.4
Read moreWod 16-03-17
A. 10’ 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% Followed by… Every 2 minutes, for 4 minutes (2 sets): Back Squat x 4 reps
Read moreWod 15-03-17
A. Barbell Cycling 12’ E3MOM Power Clean Push-Jerk *Set 1 – 5 reps @ 75% of 1-RM Clean & Jerk *Set 2 – 5 reps @ 75% *Set 3 – 5 reps @ 75% *Set 4 – 5 reps @ 75% B. Every 4’ for 3 times Row 500 m or Bike Assault 600 m
Read moreWod 14-03-17
A. 5’AMRAP 1 Power Clean @50/25 1 Pull up 2 Power Cleans 2 Pull up 3 Power Cleans 3 Pull up and so on…. Rest exactly 2 minutes B. 5’ AMRAP 3 Power Snatches @50/25 6 Toes to Bar 9 Goblet Squat @32/24 Rest exactly 2 minutes C. 5’ AMRAP 2 Thrusters...
Read moreWod 13-03-17
A. 10’ E2MOM Front 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% Followed by… Every 2 minutes, for 4 minutes (2 sets): Front Squat x 8 reps
Read moreWod 11-03-17
A. 20’ EMOM (10 sets): 2-Position Snatch (high hang, hang from mid-thigh) B. 3RFT Run 400 Meters 12 Front Squats @80/60 12 Toes to Bar
Read moreWod 10-03-17
OPEN 17.3
Read moreWod 09-03-17
A. 16’ EMOM alternating 12 Cal ROW/Bike Assault/ski erg 6 HSPU 5 Pull up Strict 2 Rope Climb B. For time: 100 Double Unders 27 Push Press @40/25 30 Burpees 27 Push Press @40/25 100 Double-Unders
Read moreWod 08-03-17
A. 12’ E2MOM 4 Strict Press add load by feeling B. 12’ AMRAP 50 Double-Unders 15 American Swing @24/16 15 Pull-Ups
Read moreWod 07-03-17
A. 18’ E3MOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 3 reps *Set 5 – 80% x 3 reps *Set 6 – 80% x 3 reps B. 3RFT Run 400 Meters 12 Deadlifts (BW or
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