by Phil | Sep 4, 2020 | Workout of the Day
WOD 4.9.2020 Part A “PREP” 3 sets 15 scap pull ups 15 scap push ups Part B “STRENGTH” EMOM 9 Max unbroken strict pull ups 4-12 pike push ups Max hollow hold Part C “WORKOUT” AMRAP 12 9 Toes to bar 15 Hang power snatch @40/30kg 21...
by Phil | Sep 3, 2020 | Workout of the Day
WOD 3.9.2020 “WORKOUT” AMRAP 40 10/20/30/40/50 Air squats Cal erg (pick your erg) Every 5:00 complete 20 Down ups
by Phil | Sep 2, 2020 | Workout of the Day
WOD 1.9.2020 Part A “SPLIT JERK” EMOM 12 1 split jerk Part B “WORKOUT” FOR TIME 3 rounds for time 20 Push press 30 Box over 400m Run Cap 17min
by Phil | Sep 2, 2020 | Workout of the Day
WOD 2.9.2020 Part A “BACK SQUAT” Every 2 min x 4 3 rep @80% Part B “BUILDING” Every 3 min x 3 8/8 bulgarian squat w/ 1xKB 10-15 Russian KB swings (heavy, @32/24) Part C “WORKOUT” AMRAP 8 3 HSPU 3DB squats @2×22.5/15kg 3 bar...
by Phil | Aug 31, 2020 | Workout of the Day
Part A “Push press” Find 3RM (12-15 min window) Part B “Support” Every 2 min x 3 10-16 z press @empty barbell 6-12 pike push ups Part C “Workout” 1min ON – 1 min OFF x 8 Alternate between A/ & B/ A/ Thruster @40/30kg B/...
