by Phil | Feb 19, 2020 | Workout of the Day
WOD 19.2.2020 Part A “Strength” Four sets of: 2 Tempo Front Squats + 4 Front Squats Rest 2-3 minutes Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the...
by Phil | Feb 18, 2020 | Workout of the Day
WOD 18.2.2020 “Team WOD” In teams of two, perform the following for time: 800 Meter Run (together) immediately followed by…ten rounds, alternating each movement, of… 10 Dumbbell Hang “Clusters” 10 Burpees 10 Strict Pull-Ups immediately followed by… 800...
by Phil | Feb 17, 2020 | Workout of the Day
WOD 17.2.2020 Part A “Strength” Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 85% Part B “EMOM20” Every minute, on the minute, for...
by Phil | Feb 16, 2020 | Workout of the Day
WOD 16.2.2020 “CARDIO” AMRAP 40min of: MAX M ROW every 2min30 alternate between: A) 3 devil press + 6 pull-ups B) 3 Toes to bar + 6 Burpee Box jump over
by Phil | Feb 15, 2020 | Workout of the Day
WOD 15.2.2020 Part A “Strength” Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 Part B “For time” Three rounds for time of: 10 Single-Arm Dumbbell Push Press* (left side – 22.5/15kg) 10 Single-Arm...
by Phil | Feb 14, 2020 | Workout of the Day
WOD 14.2.2020 “Valentine’s Day WOD” 7 rounds for time of: 14 hang power cleans (43/30kg) 14 front squats 14 shoulder to over head 14 chest to bar pull-ups 14 handstand push ups 200m Run (together) one barbell/team Barbell stay off the floor except...
