6th August Live WOD
This is the Live workout from 6th August:
13 min AMRAP
10 alternating push press
10 db box step ups
6th August Live WOD Read More »
8th June Live WOD
2015 Open tribute workout
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 DB cleans
6 push-ups
3 cleans
9 push-ups
3 cleans
12 push-ups
6 cleans
15 push-ups
6 cleans
18 push-ups
6 cleans
21push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
then
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to DB
10 DB deadlifts
5 DB snatches
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
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 »
