W.O.D MONDAY 10th January 2022

A 2km Row TIME TRIAL *USE 2 heats if needed “2K ROW” -Sprint Start (15 Strokes) – 2K Pace minus 3-6 seconds -Confidence in the Middle – 2K Pace -Sprint Finish (300m) – Final Finish B BULLETPROOFING 3 Rounds for quality: 15 Weighted Sit Ups or GHDs 8...

W.O.D SATURDAY 8th January 2022

A MONSTERS INC Team of 3: AMRAP6: Clean & Jerks (60/40) AMRAP6: Bike Calories AMRAP6: Wall Balls (20/14) AMRAP6: Bike Calories —————————————– AMRAP6: Build to A Heavy Clean &...

W.O.D FRIDAY 7th January 2022

A POWER SNATCH 12-15 min to find 1 RM B SCARFACE For Time 2 Rounds: 8 Power Snatches (70/48kg) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (61/43kg) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (52/38kg) 8 Bar-Facing Burpees *Score = Time it takes to complete...

W.O.D WEDNESDAY 5th January 2022

A Specific Skills DEADLIFT EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts LIGHTWEIGHT BARBELL 10 Deadlifts MODERATE BARBELL 2 Sets of 5 Deadlifts 1 JUMP FROM WOD WEIGHT 5 Deadlifts HANDSTAND 0:10 Handstand Hold Single Dumbbell...

W.O.D TUESDAY 4th January 2022

A PRACTICE ROUND 10 Synchro AbMat Sit Ups 5 Double Dumbbell Front Squats each 1 lap sled push each B HAIR OF THE DOG [Team of 2] For Time: 100 Synchro AbMat Sit Ups 50 Double Dumbbell Front Squats (22/15kg) Partition However 10 Lap sled push- Partition However 50...