by Marketing Strand | Nov 28, 2022 | WOD Diary
A Ring Work- Gymnasgtics Focus for Dec 15 min EMOM (stagger the start point so you have half on high rings and half on low rings, cap all these at a minute- most people should be aiming for 15-20s hold then rest remainder of minute): 1. Active Ring Hang (ring or bar...
by Marketing Strand | Nov 28, 2022 | WOD Diary
A CHIP OFF THE OLD BLOCK For Time: 100 Wall Ball 20/14lbs 90 Cal Bike or Row 80 Box Jumps 24/20in 70 Cal Bike or Row 60 KB Goblet Squats (24/16kg) 50 Cal Bike or Row 40 KB Swing ( 24/16kg) 30 Cal Bike or Row 20 Single KB – held however- weighted box step overs...
by Marketing Strand | Nov 28, 2022 | WOD Diary
A Jerk Drills 2 Rnds with PVC, 2 rounds with empy barbell, extended primer: 3 Strict Press 3 Push Jerks with Pause in Catch Position 3 Tall Jerks 3 Split Jerks then, from the rack 10 mins to work up to heavy single Split Jerk (Dec focus) record scores and any...
by Marketing Strand | Nov 28, 2022 | WOD Diary
A Assault Runner 800m Rest 2 min 400m Rest 1 min 200m B Row 800m Rest 2 min 400m Rest 1 min 200m C Echo Bike 1600m Rest 2 min 800m Rest 1 min 400m D Core Finisher (do together) 20s On: 10 s off for 6 min 1. Hollow Hold 2. Superman Hold...
by Marketing Strand | Nov 28, 2022 | WOD Diary
A WOOD – HERO WORKOUT 5 Rounds For Time: 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute Rest Score= time to complete the...
by Marketing Strand | Nov 28, 2022 | WOD Diary
A You Rang? *In Pairs* 1 person always ski 200/150m distance (recovery) other partner to chip through the work, swap every completion of ski distance and complete (between the pair) for time: 50 Push Ups 40 Toes to Rings 30 SHSPU 20 Pistol Squats (10/s) 10 RMUs (scale...
