Results For Category: "WOD"

Friday 6/10/17

Level 1 & 2 Strength 1RM Thruster from rack WOD “Jackie” For time: Row 1k 50 Thrusters (20kg/15kg) 30 Pull-ups # 10min Cap

Thursday 5/10/17

Level 1 & 2 Strength 10min EMOM of: ODD Minutes: 3-5 Snatch Balances EVEN Minutes: 3-5 Big Box Jumps WOD AMRAP 4: Calories Row Rest…

Wednesday 4/10/17

Level 1 & 2 Strength Every 90sec for 15mins 1. 4 Floor Press 2. 6 Supinated Barbell Rows WOD For time: 40-30-20-10 Alternating DB Snatch…

Tuesday 3/10/17

Level 1 & 2 Strength Spend 10min teaching people the kip-kipping pull-up, butterfly pull-up EMOM for 8mins: ODD Minutes: 20sec Kipping. EVEN Minutes: 20s Strict…

Monday 2/10/17 Labour Day – 7am and 8am ONLY

Level 1 Strength Front Squat 5-5-5-5-5 WOD For Time: 800m Run Then 10rds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Finish with a 800m…

Saturday 30/9/17

Level 1 & 2 WOD 1 3rds for time: 15cal row, 15 Power Snatches(35/25kg) WOD 2 3rds for time: 20 KB Swings(32kg/24kg), 20 Ball Slams(15kg/12kg)…

Friday 29/9/17

Level 1 Strength 1) 4 Pause Front Squat(3sec) Every 90sec for 9mins @70% 2) 2 Power Snatch: EMOM for 5mins @80% WOD In a 4min…

Thursday 28/9/17

Level 1 & 2 Strength Strict Wide Grip Pull-Ups 5-5-3-3-1-1-1 WOD 15min AMRAP of: 200m Run 15 Overhead Squats(40kg/30kg) 12 Toes to Bar

Wednesday 27/9/17

Level 1 Strength Every 90sec for 15mins 1. 5 Floor Press 2. 5 Supinated Barbell Rows WOD 4 Rounds of: 12 Pull-ups 15 Box Jumps(24,…

Tuesday 26/9/17

Level 1 & 2 Strength EMOM for 10mins: ODD Minutes: 20s Kipping. EVEN Minutes: 20s Handstand walk progression WOD Every 4min for 20mins Row 300m…