WOD 24.3.2020

WOD 24.3.2020 Part A “Skill” Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. Part B “60 sec sprint” Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs...

WOD 23.3.2020

WOD 23.3.2020 Part A “Strength” Four sets of: Front Squat x 3 reps @ 87-90% Rest 2-3 minutes Part B “Trio For Time” Three rounds for time of: 10 Hang Squat Cleans (61/43kg) 15 Chest-to-Bar Pull-Ups 20 Wall Ball Shots...

WOD 22.3.2020

WOD 23.3.2020 “No more rounds…” Team of two: 48 rounds of: 2 deadlift 102/70kg 2 bar facing burpees 3min rest 24 rounds of: 4 thruster 43/30kg 4 pull-ups

WOD 21.3.2020

WOD 21.3.2020 Part A “Strength” Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 3 reps @ 70% Set 2 – 2 reps @ 75% Set 3 – 2 reps @ 80% Set 4 – 1 rep @ 85% Set 5 – 1 rep @ 90% Part B “Desire” For max reps: 5 Minutes of Burpee...

WOD 20.3.2020

WOD 20.3.2020 Part A “Skill” DU skill 2-3-4-5–6-7-6-5-4-3-2 unbroken DU (rest as needed between sets) Part B “For time” 50/35 Calories of Assault Bike 400 Meter Run 40 Deadlifts (83/56kg) 400 Meter Run 30 Power Snatches (43/30kg) 400...