9th July Live WOD
This is the Live WOD from 9th July:
EMOM for 28 minutes
1) 60 double unders
2) 8 Devils press
3) 16 DB step ups
4) Rest
September 2020
9th June Live WOD
This is the Live workout from the 9th June:
2017 Open workout week 5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
Weekly WODs – 14th September to 20th September 2020
| Monday ‘Jack’ 20min AMRAP 10 push press 10 KB Swings 10 Box Jumps Tuesday A) 4 x 8 tempo single arm Front squats B) 4 rounds 12 underhand bent over rows 8-12 Single arm Floor press C) Tabate hollow hold Wednesday EMOM 8 mins 1 Clean Pull 1 Power clean 1 hang power clean Rest 2mins EMOM 8 mins 2 Power clean 1 hang power clean Thursday A) 3 sets 10 Bulgarian split squats each side 20 glute bridges B) 500m Row 30 burpees Friday 40minute Row/Run/Ski Saturday 25 Min AMRAP 30 kcals 20 air squats 20 press ups 20 empty bar thrusters Sunday “Base Conditioning” Every 3 minutes x 8 Either Run – 400m Row – 500/400m Ski – 500/400m (cap 2minutes each interval) |
Weekly WODs – 14th September to 20th September 2020 Read More »
3rd August Live WOD
Live workout from from 3rd August.
2 minute AMRAP of: Burpees
2 minute AMRAP of: Clusters
2 minute AMRAP of: Sit ups
2 minute AMRAP of 5 push press 5 push ups
x 2
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11th July Live WOD
Live Wod from 11th July.
20 min ascending ladder
3 press ups
3 goblet squats
3 deadlift each side
30 second plank after each round
Add 3 reps each round
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