WOD
WORKOUT OF THE DAY
Saturday November 12, 2022
November 12, 2022
‘Partner workout
3 rounds of:
2km Row
4km Bike/C2 Bike
200 Double unders
Share with your partner as needed
Every time you swap with your partner you have to perform 10 Synchronised Shoulder to Overhead, 50/35kg
Friday July 22, 2022
July 22, 2022 30 min EMOM, alternating between: 13/10 cal Echo bike 13/10 cal Row 15 Burpees
Thursday July 21, 2022
July 21, 2022 3 x 4min AMRAP: 50 Double unders 21 Power Cleans 15 Burpee Box Jumps, 24"/20" Rest 4 Minutes Between Rounds Round 1: 60/42.5kg Round 2: 52.5/37.5kg [...]
Wednesday July 20, 2022
July 20, 2022 50-40-30-20-10: AbMat Sit-ups Front Rack Reverse Lunges, 22.5/15kg Directly Into.. 5 Rounds: 300m Run 100m Farmers Carry, 22.5/15kg
Tuesday July 19, 2022
July 19, 2022 Tempo Front Squat 3-3-3-3-3 Tempo: 31x1 Superset with: 5/leg Bulgarian Split Squat 10/10 Banded Hamstring Curls
Monday July 18, 2022
July 18, 2022 [A] 10 minutes to build to a heavy Deadlift [B] AMRAP 15min: 1 Deadlift, 102.5/70kg 1 Burpee Pull-up 1 Dumbbell Thruster, 22.5/15kg 2 Deadlifts 2 Burpee [...]
Saturday July 16, 2022
July 16, 2022 Partner Murph For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Share reps however you like, partners run together [...]
Friday July 15, 2022
July 15, 2022 [A] Bench Press 5-5-5-5-5 [B] On the 3:00 x 4 Rounds: 400m Run 1 Unbroken Set of Toes to Bar
Thursday July 14, 2022
July 14, 2022 In Pairs 10 Rounds For Total Reps: AMRAP 2min Machine Calories AMRAP 2min 30 Dumbbell Snatches, 22.5/15kg 15 Burpee Box Jumps, 24"/20"
Wednesday July 13, 2022
July 13, 2022 AMRAP 18min: 400m Run 30 Push Press (95/65) 100 Double Unders 400m Run 30 Front Squats (95/65) 100 Double Unders 400m Run 30 Thrusters (95/65) 100 [...]