W.O.D / Blog

Wednesday
17-04-19

Added 16th April 2019Permalink
Wod
Snatch Pulls
2-2-2-2-2
-
5 rds for reps
30 secs on/30 secs off
Knees to elbows
Burpees
Row Cals
Lateral Ball Slams

Tuesday
16-04-19

Added 15th April 2019Permalink
Wod
3 rds for time
800m Run
50 x Wall Balls (9/6)

Monday
15-04-19

Added 14th April 2019Permalink
Wod
Strict Press
5-5-5-5-5
-
5 rds for time
15 x Russian Swings
15 x HR Press ups

Friday
12-04-19

Added 11th April 2019Permalink
Wod
For time
21-15-9
Power Cleans (50/35)
Thrusters

Wednesday
10-04-19

Added 09th April 2019Permalink
Skill
15 mins working on progressions for
Kipping Pull up/Kipping Chest to Bar
-
Wod
Deadlifts (100/70) 10-9-8-7-6-5-4-3-2-1 
25 x Double Unders after Each rd

Tuesday
09-04-19

Added 08th April 2019Permalink
Wod
Snatch Balance
3-3-3-3-3
Snatch Grip Push Press
3-3-3-3-3

Monday
08-04-19

Added 07th April 2019Permalink
Wod
5 rds for time
20 x Wall Balls (9/6)
20 x Kb swings (24/16)
20 x Box Jumps (24/20)
300m Run

Friday
05-04-19

Added 04th April 2019Permalink
Wod
Bench Press
5 x 5 @75% 
(straight sets)
-
4 rds of
10 x Dumbbell Pull Overs
20 x Seesaw Dumbbell Rows
50m Plate Carry
Rest as needed between sets

Wednesday
03-04-19

Added 02nd April 2019Permalink
Focus
1 1/4 Front Squats
3-3-3-3-3
-
12 Min Amrap
8 x Hang Power Cleans
8 x Front Squats (60/40)
8 x T2b

Tuesday
02-04-19

Added 01st April 2019Permalink
Skill
Build to a Max deficit Negative Hspu
1-1-1-1-1-1-1-1
-
Wod
Ghost
6 rds for time
Min 1: Row Cals
Min 2: Burpees
Min 3: Double unders
Min 4: Rest

Monday
01-04-19

Added 31st March 2019Permalink
Wod
Snatch 1 Rep Max
-
5 Min Amrap (Linchpin)
5 x Power Snatch (60/40)
5 x Squat Snatch

Friday
29-03-19

Added 28th March 2019Permalink
Wod
Emom 15
Min 1: Pistols
Min 2: Strict Hspu
Min 3: Stirct Pull ups
-
Finisher
Tabata Box Jumps
8 rds of 
20 sec work 
10 secs rest

Wednesday
27-03-19

Added 26th March 2019Permalink
Wod
15 min Ascending Ladder
2-4-6-8-10+
L Arm Stoh
R Arm Stoh
8 x Burpees
200m Run
Cool Down/Stretch

Tuesday
26-03-19

Added 25th March 2019Permalink
Wod
Power Cleans
5 x 3
-
In Pairs
100-80-60-40-20
Row Cals
Sit ups

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