by Phil | Dec 9, 2020 | Workout of the Day
WOD 9.12.2020 A/ SQUAT SNATCH COMPLEX Every 2 min x 5 Complex 1 squat snatch + 1 hang squat snatch + 1 OHS B/ Oly Support EMOM 8 1/ 8 behind the neck push press 2/ 4 broad jumps C/ WOD 5 Rounds FOR TIME 15 Chest to bar pull ups 15 OHS @40/30kg Cap...
by Phil | Dec 8, 2020 | Workout of the Day
WOD 8.12.2020 A/ SKILLS EMOM 10 5-10 kipping pull ups (unbrocken) B/ WOD AMRAP 12 2 box jumps 2 hand release Push Ups 2 DB thruster + 2 rep each rounds Cap 12min C/ MIDLINE Complete 100 tuck crunch Break as...
by Phil | Dec 7, 2020 | Workout of the Day
WOD 7.12.2020 A/ BACK SQUAT Every 2 min x 5 5 rep @32X1 (from the ground) B/ LOWER WORK Every 2 min x 5 Kneeling to stand 16 reps (alternating) C/ WORK 3min ON – 1 min OFF x 3 12/9 cal assault bike/ski/row 20 Russian Swings...
by Phil | Dec 6, 2020 | Workout of the Day
WOD 6.12.2020 “Teams of 2” AMRAP 15 RELAY format – You go I go 15 cal row (ski/bike) 10 Burpees to plate 5 pull ups Rest 5 minutes AMRAP 15 RELAY FORMAT – You go I go 5 chest to bar 5 burpees box overs 5 Devil Press...
by Phil | Dec 5, 2020 | Workout of the Day
WOD 5.12.2020 A/ PREP 3 sets 3 box walk outs 8/8 single arm half kneeling DB press B/ HSPU FOCUS EMOM 5 2-5 strict HSPU C/ WORK FOR TIME 5 rounds of 15 Hand release push ups 7 Power Clean @60/40 7 Push jerk Cap...
