by Phil | Oct 8, 2020 | Workout of the Day
WOD 8.10.2020 Part A “PLAY” 15 minutes practice Hand stand HOLD Part B “RING MUSCLE UP SKILLS” 15 minutes work en atelier Part C “WORKOUT” 3 rounds for time 50 double unders 20 box over 7.5m HSW CAP...
by Phil | Oct 7, 2020 | Workout of the Day
WOD 7.10.2020 Part A “FRONT SQUAT” Every 2 min x 4 5 rep @75% Part B “WORKOUT” For time 12/9/6 Deadlift @110/80kg 36/27/18 Wall balls @9/6kg CAP 10min Part C “BODYBUILDING” 3 sets 12 bent over row 6/6 dumbbell Z press...
by Phil | Oct 6, 2020 | Workout of the Day
WOD 6.10.2020 Part A “SQUAT CLEAN” Complex Every 2min x 5 1 squat clean + 2 hang squat cleans Build across Part B “WORKOUT” AMRAP 12 2-4-6-8-10 etc Ladder Thrusters @40/30 100m run after each...
by Phil | Oct 5, 2020 | Workout of the Day
WOD 5.10.2020 Every 3:00 x 5 200m run 10 DB Cleans @2×22.5/15kg 15m Lunges @2x dumbbells in front rack Rest 5:00 Every 3:00 x5 20/15cal row 15 Push Press @40/30 10 Burpees Over the Rower
by Phil | Oct 4, 2020 | Workout of the Day
WOD 4.10.2020 “TEAM WOD” Teams of 2 For time: 200 wall balls 150 DB snatch @22/15kg 125 cal row 100 single arm DB Thrusters @22/15 kg 75 Toes to Bar 50 Burpee box over CAP 40min
by Phil | Oct 3, 2020 | Workout of the Day
WOD 3.10.2020 Part A “SQUAT SNATCH” Find 1RM squat snatch (20min window) Part B “WORKOUT” Every 2 min x 5 10 burpee over the bar + 3 squat snatch @85% of A/ Part C “SUPPORT” 3 sets 5 snatch pull @100% of 1RM Power snatch 5 broad...
