WOD2021-07-12T15:11:19+00:00

Workout of the Day

Tuesday 21.9.28 WOD

“””Tug Boat”””

3 Rounds For Time

1000/800m Row

300ft Farmer Carry 70/53

800m Run

Rest 3:00 Between Sets

September 27th, 2021|Categories: WOD|

Monday 21.9.27 WOD

Squat Capacity

Front Squat

3 Sets

Max Reps In 0:45 Seconds

Weight should be around 50% of FS Max

Target Reps 15-20

Rest 1:45 Between Sets

“””Shark Attack”””

15-12-9-6-3

Thrusters 95/65

Bar Facing Burpees

September 26th, 2021|Categories: WOD|

SUNDAY 21.9.26 WOD

Moving Core

5 Rounds For Time/Quality

20/16 Cal Bike

100ft Single Arm Farmer Carry 53/35 (each)

20/16 Cal Row

20 V-Ups

200m Run

1:00 Plank

September 26th, 2021|Categories: WOD|

Saturday 21.9.25 WOD

“””Yeah Bro”””

22 Minute AMRAP

22 Alternating DB Hang Clean and Jerks 50/35

44 Double Unders

22 Front Rack Reverse Lunges 75/55

44 Double Unders

September 25th, 2021|Categories: WOD|

Friday 21.9.23 WOD

Clean Complex + Clean

Clean Pull +

Power Clean +

Hang Squat Clean

Rest :10 Seconds

Full Squat Clean

Rest 1:30 between sets

5 Sets @65-70% of Hang Squat Clean Max

10 Minute AMRAP

50ft HSW

5 Deadlifts 315/215

10 TTB

 

HSW Scale

Option 1: 4 Wall Walks

Option 2: 100ft Bear Crawl

September 24th, 2021|Categories: WOD|

Thursday 21.9.23 WOD

Partner WOD

12 Rounds For Time

Alternate full rounds with partner

200m Run

5 Strict Pull Ups

10 Box Jumps 24/20

20 Sit Ups

September 23rd, 2021|Categories: WOD|

Wednesday 21.9.22 WOD

Snatch Complex + Snatch

Snatch Pull +

Power Snatch +

Hang Squat Snatch

Rest :10 Seconds

Full Squat Snatch

Rest 1:30 between sets

5 Sets @65-70% of Hang Squat Snatch Max

5 Sets

In 1 Minute

6 Power Snatch 95/65

Remaining time max bar facing burpees

Rest 1 Minute

Score Total Burpees

September 22nd, 2021|Categories: WOD|

Tuesday 21.9.21 WOD

“””Techno Tuesday”””

4 Rounds For Time

400m Run

20 DB Box Step Ups 50/35 24/20 (2 DB’s)

40/32 Cal Row

10 STOH 135/95

Rest 2:00 Between Rounds

September 21st, 2021|Categories: WOD|

Monday 21.9.20 WOD

Squat Capacity

Front Squat

4 Sets

Max Reps In 30 Seconds

135/95

95/65

55/35

Rest 1:30 Between Sets

“””Filthy 150“””

For Time

50/40 Cal Bike

50 Pull Ups

50 Wall Balls 20/14

September 20th, 2021|Categories: WOD|

Sunday 21.9.19 WOD

 

32 Minute EMOM

14/11 Cal Bike

10 Push Press (lighter weight 50-55%)

50ft Walking Lunge

:20/:20 Pallof Hold

 

(all movements should be done in :40 or less)

September 19th, 2021|Categories: WOD|
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