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Category Archives: WOD

Wednesday 27 April 2016

WODBy Eli BraceApril 26, 2016Leave a comment

Strength Squat Clean 5X5 @ 70%   WOD Emom 8 Mins 5 Strict Pull Ups ‘Then’ 10-1 Bar Hop Burpees Deadlifts 100/60kg

Tuesday 26 April 2016

WODBy Eli BraceApril 25, 2016Leave a comment

Skill Complex X5 Sets AHAP 1 Power Clean 1 Power Jerk 1 Front Squat 1 Hang Squat Clean 1 Split Jerk 2 Mins Rest Between Sets   WOD- ‘Jackie’ 1 Km Row/Run/Bike 50 Thrusters 20/15kg 30 Pull Ups

Monday 25 April 2016

WODBy Eli BraceApril 24, 2016Leave a comment

Strength Back Squat 5X5 @ 75%   WOD- Partner 21-15-9 KB Snatch Right Arm 24/16kg Box Jumps 24/20′ KB Snatch Left Arm 24/16kg Box Jumps 24/20′  

Saturday 23 April 2016

WODBy Eli BraceApril 22, 2016Leave a comment

Mobility 10 Mins   WOD- ‘Lucky 13’ 3 Rounds for Time 13 Push Ups 13 Sit Ups 13 Box Jumps 24/20′ 13 KB Swings 24/16kg 13 Push Press 40/25kg 13 Lunges 10/5kg OH 13 Mountain Climbers 13 K2E 13 Pull Ups 13 Dips 13 Squats 13 Back Ext 13 Burpees

Friday 22 April 2016

WODBy Eli BraceApril 21, 2016Leave a comment

Mobility 10 Mins   WOD Death by Burpees Increase by 2 Reps each minute until failure Then 15 Min Amrap 10 Power Cleans 60/40kg 10 Bar Bell Roll Outs

Thursday 21 April 2016

WODBy Eli BraceApril 20, 2016Leave a comment

Skill Running   WOD Amrap 16 Mins 3 Clean & Jerks 60/40kg 6 HSPU 9 Burpees

Wednesday 20 April 2016

WODBy Eli BraceApril 19, 2016Leave a comment

Strength Squat Clean 5X5 @65%   Accessory 5 Max Sets of Horizontal Ring Rows Rest 2 Mins between Sets   WOD Emom 10 Mins 7 Strict Pull Ups 50 DU’s

Tuesday 19 April 2016

WODBy Eli BraceApril 18, 2016Leave a comment

Skill Complex X5 Sets AHAP 1 Power Snatch 1 OHS 1 Hang Squat Snatch   WOD Amrap 15 Mins 10 C2B Pull Ups 5 Ring Dips 15 Power Snatch 45/30kg

Monday 18 April 2016

WODBy Eli BraceApril 17, 2016Leave a comment

Strength Back Squat 5X5 @ 70%   WOD 7 Rounds 10 Push Press 50/30kg 10 KB Swings 24/16kg ‘Then’ 3 Rounds 20 T2B 400m Run

Friday 15 April 2016

WODBy Eli BraceApril 14, 2016Leave a comment

Mobility 10 Mins   WOD 5 Min Amrap 20 DU’s 10 Air Squats   5 Min Amrap 5 Burpees 10 Pull Ups   5 Min Amrap 10 Wall Balls 20/14lbs 15 Sit Ups   5 Min Amrap 5 T2B 10 Push Ups   Rest 1 minute between Amraps    

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