WOD
WORKOUT OF THE DAY
Friday November 4, 2022
November 4, 2022
[A] 14min EMOM, alternating between:
5-10 Strict pull-ups
10 Seated DB strict press
[B] 4 rounds of 5 min AMRAP:
400m run
20 Toes to Bar
Max Effort Burpees
1 min rest between rounds
Tuesday May 10, 2022
May 10, 2022 3 rounds, 1 min per station, for max reps of: Thruster, 43/29 kg Power Clean, 43/29 kg Box Jump, 24/20 in Pull-up Echo Bike Calorie Rest [...]
Monday May 9, 2022
May 9, 2022 "The Real Caesar's Palace" 8 Rounds Alternating with Partner (4 Rounds Each): 7/7 SA KB Hang Clean and Press, 24/16kg 15 GHD Sit-Ups 10m Handstand Walk [...]
Saturday May 7, 2022
May 7, 2022 "The Best Little Chapel" 25min EMOM Min 1: 200m Run Min 2: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats Min 3: 15/12 Cal [...]
Friday May 6, 2022
May 6, 2022 For Time: 150 Wall Balls, 9/6kg Every minute starting at 0:00 complete 30 Double Unders Courtesy of CompTrain
Thursday May 5, 2022
May 5, 2022 [A] Power Snatch Every 2:00, 7 Sets 5 Reps @ 70% x 2 Sets 4 Reps @ 75% x 2 Sets 3 Reps @ 80%+ x [...]
Wednesday May 4, 2022
May 4, 2022 "Bachelor Party" 18min AMRAP 5 Bar Muscle-Up 30 Double Unders 10 Toe to Bar 30 Double Unders 200m Run 30 Double Unders
Tuesday May 3, 2022
May 3, 2022 [A] Power Clean + Front Squat + Split Jerk Every 2:30 minutes, 6 Sets, complete the following 3 x (1+1+1) @ 65% 3 x (1+1+1) @ [...]
Monday May 2, 2022
May 2, 2022 Gym is closed for the public holiday. [A] For Time: 10-9-8-7-6-5-4-3-2-1 Burpees 20 Air squats Time cap: 12min [B] Every 3:30 for 4 rounds: 60 sec [...]
Saturday April 30, 2022
April 30, 2022 "Fear Inoculum" For Time: 400m Run 15 Snatch 135/95#, 61/43kg 400m Run 20 Ring Muscle-Ups 400m Run 30 Clean and Jerk 135/95#, 61/43kg 400m Run 40 [...]