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
Read moreWod 06-03-17
A. 12’ E2MOM 3 Front Squat @65% 1 RM B. Barbell Cycling 15’ E3MOM 7 Power Clean & Push Jerk @70% 1 RM C. Pull up test
Read moreWod 04-05-17
A. 5’ DU practice B. Power Snatch practice C. Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps @60/50 Rest 60 seconds
Read moreWod 03-04-17
OPEN 17.2
Read moreWod 02-03-17
A. 5’ DU practice B. 10’ E2MOM (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Immediately followed by… 4’ E2MOM (2 sets):
Read moreWod 01-03-17
A. 5’ DU practice B. For the following 24’ increase the loading on the barbell each set 8’ E2MOM High hang clean 8’ E2MOM Hang clean 8’ E2MOM Clean C. For Time 120 DU 90 Sit up 30 Power clean @60/40
Read moreWod 28-02-17
A. 5’ DU practice B. 5 Set 6 strict press @50% 1RM Rest 2’ C. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 6 HSPU Minute 2 – 12 Toes to Bar Minute 3 – 12 Burpees
Read moreWod 27-02-17
A. 5’ DU practice B. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2 minutes between sets. C. 5’ AMRAP Row max cal 5’
Read moreWod 25-02-17
A. 5’ DU practice B. 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 Rest 3 minutes between sets. C. 15’ AMRAP 9 Clean @70/50 12 Box Jumps
Read moreWod 24-02-17
A. 5’ DU practice B. OPEN 17.1
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