WOD

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February 28, 2020

Jean's Surprise

Partner WOD 

February 27, 2020

For Time:

6 sets:

9 Deadlift

7 Hang Power Clean

5 Shoulder to Overhead

First set: 42.5/30kg

Second: 50/35kg

Third: 60/42.5

Fourth: 70/47.5kg

Fifth: 72.5/50kg

Sixth: 75/52.5kg

QuickFit

AMRAP in 10 min:

1 Sled Pull

10 Push Ups

100m Run

February 26, 2020

‘Angie’

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

February 25, 2020

AMReps in  X min: 

12 Alternating DB Snatches 22.5/15kg 

10 Burpee Box Jumps 24/20”

8 Deadlifts 60/42.5kg

6 Alternating Pistols

4 Squat Snatch 60/42.5kg

2 Muscle Ups

REST 2 min

AMRAP in X Min - 2: 

12 Alternating DB Snatches 22.5/15kg 

10 Burpee Box Jumps 24/20”

8 Deadlifts...

February 24, 2020

Clean and Jerk

1RM Test - 15 min on clock

Plank work

45 sec hold each side on bench and regular plank. 

Rest 45 sec between efforts

Mountain climbers on the rings - 3 sets moving slowly for 45 sec

Rest 45 sec between efforts

QuickFit

3 x:

200m Row

7 Burpees over the rower

14 stat...

February 23, 2020

‘Nancy’

5 Rounds for time:

400m Run

15 Overhead Squats 42.5/30kg

Weightlifting

Power Snatch + Snatch Balance + Overhead Squat

February 21, 2020

Partner WOD - For Time:

125 Wall Balls 20/14lb

100 Pull Ups

75 Box Jump Overs 24/20"

50 Handstand Push Ups

25 Bar Muscle Ups

February 20, 2020

Every 2 min x 5 (Unbroken complex):

7 Power Snatch

5 Overhead Squats

3 Hang Power Snatch

@ approx 60% of 1RM Power Snatch

Spend a further 10 min to test your 1RM Power Snatch

ShredWOD12 min

EMOM:

Min 1: 15/10 Cal Row

Min 2: 15 Burpees

Min 3: 50 Double Unders

Min 4: Rest

QuickFit

AM...

February 19, 2020

For Time:

1000m Row

75 Thrusters 35/25kg

Weighted Pull Ups

5-4-3-2-1

(For those without pull ups complete strength):

3 sets: (move from each movement straight to the next)

Slow lowers - up to 3 reps (aim for quality with these)

Max set of quality ring rows

Barbell bicep curls (...

February 18, 2020

AMRAP in 15 min:

60 Double Unders

20 Toes to Bar

10 Shoulder to Overhead 50/35kg

ShredWOD

Run 800m

Rest 2 min

Run 400m x 2

Rest 1 min between efforts and 1 min before 200s

Run 200m x 3

Rest 30 sec between

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