WOD
WORKOUT OF THE DAY
Monday November 21, 2022
November 21, 2022
[A] Deadlift
5-5-3-3-1-1
(Resets)
[B] 10 min AMRAP
20 KB Swings, 24/16kg
50 Double unders
Tuesday October 4, 2022
October 4, 2022 [A] Tempo (Floating) Deadlift 3-3-3 Tempo: 53X1 (50% of 1RM) [B] For time 21/18/15/12/9/6/3 Hang power cleans, 50/30kg Toes to bar
Monday October 3, 2022
October 3, 2022 PUBLIC HOLIDAY 7am + 8am classes only Partner workout 25min AMRAP 10 Wall balls (20lb/14lb) 20 Double unders 10 Pull-ups 1 partner completes a round while [...]
Saturday October 1, 2022
October 1, 2022 Teams of 3 AMRAP 25min: 100 Box Jumps, 24"/20" 100 Front Squats, 35/25kg 100 Dumbbell Snatches, 22.5/15kg On the Minute, starting at 0:00, all teammates do [...]
Friday September 30, 2022
September 30, 2022 "Fran" 21 - 15 - 9 Thruster, 42/30kg Pull up
Thursday September 29, 2022
September 29, 2022 [A] Strict Press (10 Minutes) Build to a Heavy Single [B] AMRAP 20: 400m Run Max Unbroken Strict Press (60% 1RM from Part A) Score = [...]
Wednesday September 28, 2022
September 28, 2022 Back Rack Lunge 6-6-6-6-6 GHD reverse hyper 10-10-10-10-10 Banded Hamstring Curls 5 x 10/10
Tuesday September 27, 2022
September 27, 2022 EMOM 16 Minutes: 15 Double DB Hang Power Snatch 15 DB Front squats
Monday September 26, 2022
September 26, 2022 [A] Deadlift 2-2-2-2 [B] AMRAP 7 Minutes Wall Balls 9/6 on the minute starting at 1:00 5 Deadlifts 102.5/70kg
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 [...]