by Phil | Mar 14, 2020 | Workout of the Day
WOD 14.3.2020 Part A “Skill” Four sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds Part B “For time” 800 Meter Run 100 Air Squats 75...
by Phil | Mar 13, 2020 | Workout of the Day
WOD 13.3.2020 Part A “Skill” Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Part B “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict...
by Phil | Mar 12, 2020 | Workout of the Day
WOD 12.3.2020 “For time” 1200 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 800 Meter Run 20 Burpees to Target 20 Chest-to-Bar Pull-Ups 400 Meter Run 10 Burpees to Target 10 Bar Muscle-Ups or...
by Phil | Mar 11, 2020 | Workout of the Day
WOD 11.3.2020 “Team of two” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one...
by Phil | Mar 10, 2020 | Workout of the Day
WOD 10.3.2020 Part A “Skill” Every 2 minutes, for 16 minutes (8 sets) of: Power Clean x 1.1.1 (rest 4-5 seconds between singles) Part B “AMRAP 12” Complete as many rounds and reps as possible in 12 minutes of: 6 Power Cleans (70/45kg) 12...
by Phil | Mar 9, 2020 | Workout of the Day
WOD 9.3.2020 Part A “Strength” Five sets of: Front Squat x 2 reps @ 90% Rest 15 seconds Front Squat x 4 reps @ 80% Rest 2-3 minutes Part B “For time” 50/35 Calories of Assault Bike (or Rowing) 50 Dumbbell Box Step-Overs (22.5/15kg...
