WOD 13.12.2019

WOD 13.12.2019 Part A Three sets of:Push Press x 10 repsRest 2 minutes Part B Complete rounds of 21, 15 and 9 reps for time of:Strict Handstand Push-UpsStrict Ring DipsStrict...

WOD 12.12.2019

WOD 12.12.2019 Part A Every 2:30, for 15 minutes (6 sets) of:Back Squat *Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Set 4 – 8 reps @ 75%*Set 5 – 8 reps @ 75%*Set 6 – 8 rep @ 75% Increase last week’s loads by 2-3% if you were able to hit all...

WOD 11.12.2019

WOD 11.12.2019 Part A Two Sets:Scapular Pull-Ups x 30 secondsAir Squats x 30 secondsRest 30 secondsStraight-Leg Sit-Ups x 30 secondsEmpty barbell Front Squats x 30 seconds Rest 30 secondsRow x 30 secondsEmpty barbell Push Press x 30 seconds Part B Complete as many...

WOD 10.12.2019

WOD 10.12.2019 Part A Two Sets:Plank Shoulder Taps x 30 secondsAir Squats x 30 secondsRest 30 secondsPlank Walks x 30 seconds (15 seconds each direction)Jumping Squats x 30 secondsRest 30 secondsWall Climbs (or Handstand Hold) x 30 secondsBurpee Broad Jumps x 30...

WOD 9.12.2019

WOD 9.12.2019 Part A For time:100 Double-Unders50 Russian Kettlebell Swings (32/24 kg)25 Toes to Bar100 Jumping Lunges25 Toes to Bar50 Russian Kettlebell Swings100 Double-Unders Part B Every minute, on the minute, for 15 minutes (3 sets of each):Minute 1 – Supine Ring...

WOD 8.12.2019

WOD 8.11.2019 In teams of three, complete three rounds each of: 350 Meter Row (rest station) 20 Dumbbell Hang Cleans (22.5/15kg) (rest station) 10 Bar Muscle-Ups (or 15 Strict Pull-Ups) (rest station) Teammates will attack this in a pipeline fashion. Teammate A will...