W.O.D / Blog

Monday
24-06-19

Added 23rd June 2019Permalink
Wod
4 rds for time of
30/20 Bike/Row
15 x Russian Swings (32.5/24)
10 x Goblet Squat
#linchpin

Wednesday
19-06-19

Added 18th June 2019Permalink
Wod
Overhead Squats
2-3-5-10-2-3-5-10
-
Core Wod
Plank Rotations
Leg lifts

Tuesday
18-06-19

Added 17th June 2019Permalink
Wod
3 rds for time
800m Run
15 x Kb Snatch (R)
15 x Kb Snatch (L)
8 x Chest to Bat Pull ups
#Linchpinesque

Monday
17-06-19

Added 16th June 2019Permalink
Wod
Glute Bridges 3 x 10
Glute Ham Raises 3 x 5
-
16 min Emom
Min 1: Row Cals
Min 2: Max Effort t2b
Min 3: Burpees
Min 4: Rest

Friday
14-06-19

Added 13th June 2019Permalink
Wod
7 min Amrap
6 x Pull ups
5 x Burpees 
4 x Hang Power Cleans
3 x Thrusters

Wednesday
12-06-19

Added 11th June 2019Permalink
Wod
30 Min Emom
1 x Hang Power Snatch

Tuesday
12-06-19

Added 11th June 2019Permalink
Wod
Karen
For time
150 x Wall Balls 
-
3 x Max Effort L sit Hold

Monday
10-06-19

Added 11th June 2019Permalink
Wod
for time
5 km Run
- 5 mins rest -
for time
50 x Pull ups

Friday
07-06-19

Added 06th June 2019Permalink
Wod
4 rds of
10 x Incline Db Bench Press
10 x Pronate Rows
Rest as Needed
-
for time
100 x Double Unders
50m Oh Walk (2 x Kbs)
75 x Double Unders
100m Front Rack Walk
50 x Double unders
300m Farmers Walk
25 x Double unders

Wednesday
05-06-19

Added 04th June 2019Permalink
Wod
Complex
1-1-1-1
1 x Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch
-
for time
30-20-10
Box Jumps
Kb swings

Tuesday
04-06-19

Added 03rd June 2019Permalink
Wod
Back Squat
5 x 5
(Straight sets)
-
Romanian Deadlifts
3 x 10
-
Strict Pull Emom
1 - 3 Strict Pull ups
(wtd if poss)

Monday
03-06-19

Added 02nd June 2019Permalink
-
Wod
for time
27-21-15-9
Db Burpee Deadlifts
Knee to Elbow

Friday
31-05-19

Added 30th May 2019Permalink
Wod
Single Arm Strict Press
8-8-8
-
18 Min Amrap (in pairs)
12 x Hollow Rocks
100m Run
20 x Wall Balls

Wednesday
29-05-19

Added 28th May 2019Permalink
Wod
for time
5 x 500m Row

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