Saturday 10 February 2018
WOD Partner workout for 30 mins Partner A Run 600 m Partner B AMRAP of 10 Front squat 40/25kg 10 Bar hop burpees 10 Wall Balls 10 push ups Swap when Partner A returns
WOD Partner workout for 30 mins Partner A Run 600 m Partner B AMRAP of 10 Front squat 40/25kg 10 Bar hop burpees 10 Wall Balls 10 push ups Swap when Partner A returns
Strength EMOM 10 mins 5-10m HS Walk WOD 7rft (CAP 21min) 200m Sprint 11 *Hang Squat Cleans @42.5/30 kg Rest 1min *HSC should be done unbroken Peak 5 Rounds for time 25/20 Calorie Row 10 Power snatch 70/45 Kg
Strength Clean and Jerk 8×2 @ 80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 WOD For Max Reps x5 rounds 1 Min ME KB Swings @32/24 kg 1 Min ME Burpee Box Jumps @ 24/20 1 Min Rest Peak 5 Rounds for time 15m Double DB Front Rack Walking Lunge 22.5/15kg 15 Toes to…
Strength Back Squat 5×5 @80% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 WOD 2 Rounds 35/25 Cal Bike 20 Thrusters 10 Ring Muscle Up @42.5/30 Kg 15 time Cap Peak 20min AMRAP 250m Row 15 Power Snatch (35/25) (75/55) 15 Chest to bar pull-ups *This is a long workout, don’t blow your grip in the…
WOD 15 min AMRAP 30 Double Unders 15 Ring Dip 5 Deadlft 1 Legless Rope Climb @120/80 Core Work Tabata Plank and Hollow Rock Rest 30 seconds then 1 min max effort sit ups ROMWOD Peak 10 Rounds 10 Calorie Bike 10 Handstand Push-ups (open standard) REST 1min between rounds
Strength Bent Over Row + HSPU 7×5 BOR, superset with 5 Strict HSPU 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Barbell BOR, Increase weight each set WOD For Time (12 Min Cap) 21-15-9 Med Ball Sit Ups Bar Facing Burpees Overhead Squats @20/14 @60/42.5 Kg Peak Front Squat Build to heavy 5RM Then 3×4 Front…
Partner WOD 120 Calorie Row/Bike 100 Double unders 80 Wall Balls 60 Push-ups 40 Alt single arm dumbbell Thrusters 22.5/15 kg 20 Overhead squats 60 / 40 kg 10 Bar Muscle ups One work one rest 35 min AMRAP
Strength EMOM 12 mins 5 Overhead Squats (No prescribed weight) *Bar must come from the ground WOD For Time (15 mins) 25 Ring Dips 55 Wall Balls 25 Ring Dips 55 Wall Balls Peak 9min AMRAP 15 Toes to bar 30 DU 3 Squat cleans 100/70 Kg
WOD Open Workout 17.1 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Burpee Box Jump Overs 40 DB Snatch 15 Burpee Box Jumps Overs 50 DB Snatch 15 Burpee Box Jump Overs @22.5/15 ROMWOD Peak For time 20 Bar MU 2km Row
Strength Every 30 seconds for 10 mins 1 Full snatch @70% of 1RM WOD 12 Min AMRAP 30 DU 15 Push Press 30 DU 15 Hang Power Cleans @42.5/30 Peak 25 Calorie Row 50 Double DB Front Rack Lunges (22.5/15) (50/35) 25 Calorie Row