Wods

24th December

WOD -1  Shoulder press – PR  3-3-2-2-1-1-1   WOD – 2 EMOTOM for 12min 10 Push jerk 115/65 lbs 15 Box jump over – 20/16”

Read More

21st December

WOD -1 Bench Mark WOD – Randy  For time 75 Power snatches – 75/45lbs   Note: (Please avoid drop and black plates)    WOD -2  4 rounds of  Max dead hang  1 lap bear crawl  30 Lateral hops

Read More

20th December

Tabata something  20 sec ON, 20 Sec OFF   OH step ups – 35/25lbs DB Clean – 50/35lbs V – Ups Pull ups Kb Swing – 24-16kg  

Read More

19th December

600 Mtr Run 42 Back Squats – 105/65 21 Over the bar Burpees 42 Front Squats – 95/55 21 Over the bar Burpees  42 OH Squats – 65/35 42 Over the bar Buprees 600 Mtr Run     

Read More

18th December 

12.3  Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24/20″ box 115/75 pound Push press, 12 reps 9 Toes-to-bar   WOD -2  Skill – work – coach’s choice

Read More

17th December

WOD –1 Deadlift – PR  3-3-2-2-1-1-1  (For newbies – keep it 3RM @ 80%)   WOD – 2  Amrap 12 mins Calisthenics ladder   3-6-9-12reps of  Push Ups Pistol / Squats* Burpees C2B Pull ups  

Read More