by Phil | Jul 5, 2020 | Workout of the Day
WOD 5.7.2020 “Team of two” 30 minutes window, Running clock 0-10min AMRAP 20 partner wall balls 20 power snatch @50/35 20 synchro pull ups 10-20min 1RM thruster (1 RM each) 20-30min 100 Thrusters @60/40kg (shared) Max Distance row (switch...
by Phil | Jul 4, 2020 | Workout of the Day
WOD 4.7.2020 Part A “Skill” SQUAT SNATCH EMOM 15 minutes 1 squat snatch Technique first Part B “Workout” FOR TIME 27/21/15/09 Clean and jerk @60/40kg Chest to bar Cap 15 min
by Phil | Jul 3, 2020 | Workout of the Day
WOD 3.7.2020 Part A “Toes to bar” Cluster sets : 5 – 5 – 5 – 5 – 5 Rest 2 min Repeat wave Part B “Strength” EMOM 8 minutes 1/ 12 biceps curls 2/ 12 bent over row Part C “Work” AMRAP 6 minutes 12 Alternating Pistols 6 deck squats 6 strict...
by Phil | Mar 31, 2020 | Workout of the Day
WOD 31.3.2020 Part A “Congo-line style” Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (20/15kg) 30 Pull-Ups Immediately followed by… B. For time: Row 1000...
by Phil | Mar 30, 2020 | Workout of the Day
WOD 30.3.2020 Part A “Skill” Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets Part B “Team WOD” In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 250 Meter...
by Phil | Mar 28, 2020 | Workout of the Day
WOD 28.3.2020 Part A “Skill” Take 12-15 minutes to work on handstand and pistol drills or progressions. Part B “E8MOM” Every 8 minutes, for 32 minutes (4 sets) for times: 400 Meter Run 12 Strict Handstand Push-Ups 20/15 Calories row or bike 20...
