by Phil | Feb 7, 2020 | Workout of the Day
WOD 7.2.2020 Part A “Strength” Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 3 reps @ 21X1 Part B “Chipper style” 15 Strict Handstand Push-Ups 30 Alternating Single-Leg Squats (Pistols) 45 Kettlebell Swings (24/16 kg) 60 Push-Ups...
by Phil | Feb 6, 2020 | Workout of the Day
WOD 6.2.2020 Part A “Skill” Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% Part B “AMRAP 12” Complete as...
by Phil | Feb 5, 2020 | Workout of the Day
WOD 5.2.2020 Part A “Strength” Strict weighted Pull-ups every 2 minutes for 8 minutes complete: 9-2-2-1 reps Part B “Running clock” Against a 3-minute running clock… 400 Meter Run 8 Strict Pull-Ups Max Reps of Dumbbell Box Step-Overs Rest 2...
by Phil | Feb 4, 2020 | Workout of the Day
WOD 4.2.2020 “For max reps” In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for calories) 15 sec transition 60 seconds of Burpee Box Jump-Overs (24″/20″) 15 sec transition 60 seconds of Ground to Overhead (52/34kg) 15...
by Phil | Feb 3, 2020 | Workout of the Day
WOD 3.2.2020 Part A “Skill” Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch x 2 reps Part B “For time” 18 Bar-Facing Burpees 9 Power Snatches (70/47kg) 14 Bar-Facing Burpees 7 Power Snatches 10 Bar-Facing Burpees 5 Power...
by Phil | Feb 2, 2020 | Workout of the Day
WOD 2.2.2020 “Team of two” 4 rounds for time of: 50 cal bike or ski40 toes to bar30 power clean20 power snatch Round 1: 50/40kgRound 2: 60/45kgRound 3: 70/50kgRound 4: 80/55kg Time Cap 30...
