by Phil | Jan 20, 2020 | Workout of the Day
WOD 20.1.2020 Part A Every 2 minutes, for 12 minutes (6 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 @ 90% *Set 6 – 5 reps @ 75% Part B Four rounds for time of: 400 Meter Run 30 Walking...
by Phil | Jan 19, 2020 | Workout of the Day
WOD 19.1.2020 “Pheezy” 3 rounds for time of: 5 front squats 165 pounds 18 Pull-ups 5 reps Deadlifts 225 pounds 18 Toes-to-bar 5 reps Push jerk 165 pounds 18 Hand-release push-ups
by Phil | Jan 18, 2020 | Workout of the Day
WOD 18.1.2020 “ON/OFF” Four rounds: 4min on / 3min off 15 Burpees 30 Wallballs Max cal row ou ski
by Phil | Jan 17, 2020 | Workout of the Day
WOD 17.1.2020 Part A Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall...
by Phil | Jan 16, 2020 | Workout of the Day
WOD 16.1.2020 Part A Back Squat every 2 min for 18min *Set 1 – 5 reps @ 75% of 1-RM Back Squat *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 80% *Set 5 – 3 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 5 reps @ 85% *Set 8 – 3 reps @ 90% *Set 9 – 1 rep @ 95%...
by Phil | Jan 15, 2020 | Workout of the Day
WOD 15.1.2020 “Team of 5” In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Devil’s Presses Station 3 – 300/250 Meter Row...
