WOD
WORKOUT OF THE DAY
Saturday September 24, 2022
September 24, 2022
AMRAP 5 x 5 Minutes:
Run 400m
Max rounds “The Chief”
Rest 1 minute between rounds
“The Chief”
3 Power Cleans, 62.5/42.5kg
6 Push ups
9 Air Squats
Friday September 23, 2022
September 23, 2022 [A] Weighted Strict Pull Up 4-4-4-4-4 [B] 2 sets for quality: Strict pull up Max Effort until failure Banded Pull up Max Effort until failure 20 [...]
Thursday September 22, 2022
September 22, 2022 PUBLIC HOLIDAY 7am & 8am classes only E3MOM 30 minutes: 400m Run Max Burpee Pull Ups
Wednesday September 21, 2022
September 21, 2022 For Time 75 Power Snatches, 34/25kg 150 Wall Balls, 9/6kg Partition however you like
Tuesday September 20, 2022
September 20, 2022 Three Position Clean 3-3-3-3-3-3 3 second pause in each catch positions are High Hang Hang Floor
Monday September 19, 2022
September 19, 2022 5 Rounds For Time 800m Run 10 KB Goblet Box Step ups, 24/20" 30 AbMat Sit ups 10 KB Goblet Box Step ups, 24/20" 24/16kg KB [...]
Saturday September 17, 2022
September 17, 2022 '"31 Heroes" 31min AMRAP in Teams of 2: 8 Thrusters, 70/47.5kg 6 Rope Climbs, 15' 11 Box Jumps, 30"/24" *Switch After 400m Sandbag Run, 22.5/15kg [...]
Friday September 16, 2022
September 16, 2022 AMRAP 15min: 8 Toes to Bar 8 Deadlifts, 75/52.5kg 8 Lateral Barbell Burpees
Thursday September 15, 2022
September 15, 2022 EMOM 24min Alternating between: 10 Burpee Box Jumps 12/9 Cal Ski/row 70 Double Unders 200m Run
Wednesday September 14, 2022
September 14, 2022 Bench Press 3-3-3-3-3 Seated DB press 5-5-5-5-5 Banded Tricep Pull Down 10-10-10-10-10