Tuesday, 05/07/2022

Tuesday, 05/07/2022

WOD 1 5 Min EMOM 10 Box Jump Overs 5 Dumbbell Snatches (22.5/15 kgs) 2 Min Rest WOD 2 5 Min EMOM 9/5 Cal Bike 6 Kettlebell Squats (32/24 kg) 2 Min Rest WOD 3 5 Min EMOM 10/8 Cal Row 7 Wall Balls 2 Min Rest WOD 4 5 Min EMOM 2 Laps Sled […]

Monday, 04/07/2022

Monday, 04/07/2022

Strength 7 Rounds, Every 2 Mins 2 Clean and Jerks @ 80% WOD For Time 21-15-9 Shoulder-to-Overhead (125/85 lbs) 9-6-3 Ring Dips

Sunday, 03/07/2022

Sunday, 03/07/2022

Strength Front Squats 4 x 10 @50% – 60% * 10 Dumbbell Glute Bridges between sets WOD 3 Rounds for Time 30 thrusters (85/55 lbs) 20 Toes-to-Bar 10 Burpees

Saturday, 02/07/2022

Saturday, 02/07/2022

Partner WOD For Time 200 Skips 100 Russian Twists 90 Mountain Climbers 80 Overhead Lunges 70 Snatches 60 Plate Sit Ups 50 Plate Squats 40 Ring Rows 30 Thrusters 20 Burpees 10 Diamond Push Ups

Wednesday, 29/06/2022

Wednesday, 29/06/2022

WOD For Time, In Teams of 4 Buy in: 400m Run 4 Rounds      100 Cal Row      45 Toes-to-Bars      100 Cal Bike      45 GHD Sit Ups Buy Out: 400m Run * Two partners work at the same time ** All runs must be done together

Tuesday, 28/06/2022

Tuesday, 28/06/2022

Strength 4 Rounds 12 Dumbbell Bent Over Rows 9 Dumbbell Bench Presses 60s Kettlebell Farmer’s Hold WOD 12 Min AMRAP 10 Push Ups 15 Dumbbell Push Presses (25/17.5 kg) 20 Double-Unders

Monday, 27/06/2022

Monday, 27/06/2022

Strength 3 Rounds 3 Overhead Squats 2 Hang Snatches 1 Snatch WOD 4 Rounds for Time 9 Snatch Deadlifts (135/95 lbs) 9 Pull Ups * 10 sit ups every time you break

Sunday, 26/06/2022

Sunday, 26/06/2022

Strength 3 Rounds 25 Medicine Ball V-Ups 15 Back Extensions 25 Cross Mountain Climbers per side WOD 16 Min EMOM 3 Wall Walks 6 Burpee Box Jumps 9 Double Dumbbell Lunges (22.5/15 kg) Rest

Saturday, 25/06/2022

Saturday, 25/06/2022

Partner WOD For Time, In Teams of 2 10 Rounds      5 Goblet Squats      5 Russian Twists per side then, 10 Rounds      5 Thrusters      5 Pull Ups then, 10 Rounds      5 Dumbell Snatches      5 Burpees