WOD
WORKOUT OF THE DAY
Sunday May 22
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km Row or 5km Bike TC: 30 mins Score:…
Saturday May 21
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols 10 TTB 100m run Scaling Beginner 20 Deficit…
Friday May 20
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 sets 8 Dual KB Sumo deadlifts 4 Dual…
Thursday May 19
Volume WOD =] Warm Up 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10…
Wednesday May 18
Snatch Warm Up 3 sets 30 seconds jump rope 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS Specific 5 Snatch deadlift 5 Snatch pull with pause @…
Tuesday May 17
Strict Press Warm Up 1min Row @easy 10 sec Ring support hold (top of dip) 5 Pike push-ups 45 sec Row @moderate 10 sec Bottom of ring dip hold @ assisted…
Monday May 16
Back Squat EMOM Warm Up 2 rounds 100m jog 12 In and Out squats 8 Good mornings Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch…
Sunday May 15
Open Gym Sundays Work Out Part A “Rowing Annie” 50-40-30-20-10 Cal Row Sit-ups Part B 3 sets for quality 8 DB Bench Press 20 Banded Skull crushers Rest 60 seconds …
Saturday May 14
Eva Work Out “Eva” 5 rounds 800m Run 30 KB swings @32/24 Kg 30 Pull-ups TC: 50 min Score: Time SC 800m Run 20-30 KB swings @24/16 Kg 20-30 Pull-ups…
Friday May 13
Power Clean Warm Up 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3…