WOD 17.2.2020

WOD 17.2.2020 Part A “Strength” Every 2 minutes, for 10 minutes (5 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 @ 85% Part B “EMOM20” Every minute, on the minute, for...

WOD 16.2.2020

WOD 16.2.2020 “CARDIO” AMRAP 40min of: MAX M ROW every 2min30 alternate between: A) 3 devil press + 6 pull-ups B) 3 Toes to bar + 6 Burpee Box jump over

WOD 15.2.2020

WOD 15.2.2020 Part A “Strength” Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 Part B “For time” Three rounds for time of: 10 Single-Arm Dumbbell Push Press* (left side – 22.5/15kg) 10 Single-Arm...

WOD 14.2.2020

WOD 14.2.2020 “Valentine’s Day WOD” 7 rounds for time of: 14 hang power cleans (43/30kg) 14 front squats 14 shoulder to over head 14 chest to bar pull-ups 14 handstand push ups 200m Run (together) one barbell/team Barbell stay off the floor except...

WOD 13.2.2020

WOD 13.2.2020 Part A “Skill” Every 90 seconds, for 15 minutes (10 sets) of: Slow Pull Snatch x 1 rep Part B “AMRAP10” Complete as many rounds and reps as possible in 10 minutes of: 10 Double-Unders 1 Power Snatch (52/34kg) 20 Double-Unders 2...

WOD 12.2.2020

WOD 12.2.2020 “Two parts AMRAP” Complete as many rounds and reps as possible in 15 minutes of: 12 Kettlebell Swings (32/24 kg) 6 Strict Pull-Ups 6 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Four rounds for time of:...