October 26, 2017

A) Not for time

10-9-8-7-6-5-4-3-2-1

Strict pull ups

Strict press from floor - pick a weight you can go unbroken on.

B) 4 rounds not for time

10 KB Split Squat right leg

10 KB Split squat left leg

rest 60 sec

C) 5 Min window

Complete rounds of

5 Deadlift @ 60%

30 DU

Then AMRAP Bur...

October 19, 2017

A) 4 x 10 Floor Press (All set heavy as possible)

B) 12 min AMRAP

20 Deadlift @60/40

15 Box jump @60/40

10 STOH @60/40

5 Bar MU

C) 3 x 15 Plate sits @15/10

October 12, 2017

A) 10 mins to find a 3 RM Over head squat.

B) 5 x Super set with 90 sec rest between sets

5 Strict press (all sets heavy as possible and bar must be taken from floor)

Max reps strict pull ups

C) 3 Min Accending ladder (SPRINT WORK OUT)

1 Deadlift @ 70/50

1 Burpee over bar

2 D...

October 11, 2017

A) 3 Min Window

5 Power snatch @60/40

10 Wall balls @9/6

Row for cals in remaining time

Rest 3 mins

3 min Window

Run 250m

AMRAP Burpee pull up in time remaining

Rest 3 mins

Repeat 3 times!!!

Score is total cals and burpee pull ups added together. 

October 9, 2017

For time;

10-9-8-7-6-5-4-3-2-1 Dead lift @ 110/75

Between each round complete the following;

5 HSPU

10 T2B

20 DU

then STRETCH A LOT!!!!!

October 8, 2017

A) 4 sets @60 - 70% of front squat;
Squat clean
Hang squat clean
3 x front squat

B) Grab a partner and complete 10 rounds (you go, I go) of;


In a 90 sec window
25 Wall balls @9/6
AMRAP Box jump over @24/16

C) 7 min EMOM
20 press ups 

Please reload

July 12, 2018

July 11, 2018

July 10, 2018

July 9, 2018

July 8, 2018

June 20, 2018

June 18, 2018

June 17, 2018

June 13, 2018

June 12, 2018

Please reload

Recent Posts
Featured Posts

WOD 11/04/17

April 10, 2017

1/1
Please reload

Archive
Please reload