WOD 23.08.19

WOD 23.08.19PART APull-ups skillsPART B6 rounds of:1 minute of rowing (for calories)1 minute of burpees1 minute of double-unders1 minute restTry for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed,...

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WOD 22.08.19

WOD 22.08.19PART ATEAM OF TWO Alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:14 Calories of Rowing7 Thrusters (70/45kg)7 Strict Pull-UpsRest until the running clock reaches 20:00, and then…PART BTEAM OF...

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WOD 21.08.19

WOD 21.08.19PART AFour sets of:Deadlift x 3-5 reps @ 20X1Rest 20 secondsHandstand Push-Ups x Max RepsRest 3 minutesPART BComplete as many rounds and reps as possible in 8 minutes of:15 Kettlebell Swings (24/16 kg)30 Double-Unders

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WOD 20.08.19

WOD 20.08.19Every 8 minutes, for 40 minutes (5 sets), for times:20/15 Calories of Assault Bike15 Toes to Bar10 Front Squats (61/43kg)400 Meter Run

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WOD 19.08.19

WOD 19.08.19PART AEvery 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%PART BEvery 3 minutes, for 6 minutes (2 sets):Back Squat x 10 reps @ 70-75%(goal...

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WOD 18.08.19

WOD 18.08.195 rounds, time each round:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*Rest precisely three minutes between each round.

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WOD 17.08.19

WOD 17.08.19Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Run30 Shoulder to Overhead (52/35)20 Toes to Bar500 Meter Row

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WOD 16.08.19

WOD 16.08.19PART ATake 15 minutes to build to approximately 85% of your 1-RM Power Cleanand then…PART BEvery 4 minutes, for 24 minutes (6 sets) for max load:500 Meter Row4 CleansYour goal is to lift as much as possible over the course of the 24 clean...

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WOD 15.08.19

WOD 15.08.19PART AEvery 2 minutes, for 10 minutes (5 sets) of:Bench PressSet 1 – 5 reps @ 70-75%Set 2 – 3 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 3 reps @ 87%Set 5 – 2 reps @ 90%Rest 2 minutes, and then…PART BEvery 3 minutes, for 6 minutes (2 sets):Bench...

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WOD 14.08.19

WOD 14.08.19PART AIn teams of two, complete for time:2000 Meter Row*Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as...

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