Month: December 2014

Wednesday 31th Dec

WOD: Open 13.1 MEN – Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible WOMEN – Proceed through …

Wednesday 31th Dec Read More »

Monday 29th Dec

WOD: Intervals (Max Effort) :30 Work :30 Rest Rotate Through Exercises Row Ball Slam (#30/#20) Air Dyne Thruster (#35/#25) Burpee Wall Ball (#20/#14) 5 Rounds

Saturday 27th Dec

WOD: Open 12.2 SN: 30 (#75/#45) SN: 30 (#135/#75) SN: 30 (#165/#100) SN: 30 (#210/#120) AMRAP: 10 Minutes Accessory:Overhead Squat 5×3 Every 3 Minutes, Heavy As Possible

Friday 26th Dec

WOD: As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Put your tiebreak times in the notes. This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check …

Friday 26th Dec Read More »

Monday – 22nd Dec

WOD: Intervals :30 Work/:30 Transition Row DBTH #35/#25 Air Dyne HPCL (#115/#75) Air Squat 5 Rounds Accessory: Press 5×3 Every 3 Minutes, Heavy As Possible

Scroll to Top