by Phil | Nov 9, 2020 | Workout of the Day
WOD 9.11.2020 “GYMNASTIC” A/ STRENGTH EMOM 8 1/ 5-8 strict pull ups 2/ 5-8 pike push ups “SKILLS” B/ BAR MUSCLE UPS 15 minutes window “WOD” AMRAP 10 1 round of DT @50/35kg 1 Bar muscle ups + 1 bar muscle up each...
by Phil | Nov 8, 2020 | Workout of the Day
WOD 8.11.2020 “TEAM” FOR TIME 100 cal row 100 power snatch @40/30 100 Burpee over the bar 100 hang power clean @40/30 100 Toes to bar 100 back squats @40/30 100 push ups CAP 40
by Phil | Nov 7, 2020 | Workout of the Day
WOD 7.11.2020 “OLY LIFTING” A/ SQUAT SNATCH EMOM 15 1 squat snatch Build across. “WOD” AMRAP 5 5 Power clean @60/40 5 push jerk @60/40 5 Bar muscle up Rest 1 min...
by Phil | Nov 6, 2020 | Workout of the Day
WOD 6.11.2020 “STRENGTH” A/ PUSH PRESS 15 minutes window Build to 5RM “SUPPORT” Every 2min x 3 8/8 single arm DB push press 4-8 wide grip pull ups (strict) “WOD” FOR TIME 500m row 100 single arm dumbbell thrusters @1×22.5/15kg...
by Phil | Nov 5, 2020 | Workout of the Day
WOD 5.11.2020 “GYMNASTIC” A/ PLAY 10 minutes practice Hand stand WALK “SKILLS” B/ STRICT RING MUSCLE UP Level 1 EMOM 9 1/ 3-6 chest to ring (false grip) 2/ 3-6 transition low rings 3/ 3-6 ring dips Level 2 Every 2 min x 5 2-5 strict ring muscle...
by Phil | Nov 4, 2020 | Workout of the Day
WOD 4.11.2020 “STRENGTH” A/ FRONT SQUAT Every 2 min x 5 3 rep @80% “WOD” B/ BATTERY WORK 1min ON – 1 min OFF x 5 Power clean @50/35 Rest 2 min 1 min ON – 1 min OFF x 5 Max rounds of 6 HSPU + 3 Front squat @50/35 Rest 2 min 1 min ON...
