by Marketing Strand | Nov 7, 2022 | WOD Diary
A RUN KAREN! 5 Rounds: 1k Run 30 Wall Balls (20/14) [Kilos = 9/6] *Score = Time it takes to complete the workout Time Cap: 40 Minutes B Successories 3 Rounds: 15 Banded Tricep Extensions 0:30 Side Plank (each side) 15 Band Pull...
by Marketing Strand | Nov 7, 2022 | WOD Diary
A Snatch E90sO90s X6 Rnds: 1 Tall Snatch 1 Low Hang Snatch 2 OHS For tech, build across sets B FLOOR IT AMRAP 4: 27/21 Calorie Bike 27 Burpees 27 Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Bike 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/9 Calorie Bike 15...
by Marketing Strand | Nov 7, 2022 | WOD Diary
A DU Skills 10 mins to practice skills and drills PRIMER 0:20 SIngle Unders 20 Penguin Hops 20 Double Tap Penguin Hops Advanced can attempt triples, criss cross, or set up GHD for WOD B ACCURATE 10 Rounds For Time [20 Minute Cap]: 5 Unbroken Double Unders 15 AbMat...
by Marketing Strand | Nov 7, 2022 | WOD Diary
A Snatch Drills Light and snappy weights EMOM 3: 3 Muscle Snatches [fast punchy turn over] EMOM 3: 3 Snatch Balance [robust footwork, pause in catch position strong] B DEVILS ADVOCATE AMRAP 20: 10 Dumbbell Box Step-ups 16 Alternating Single Arm Devil’s Press 20...
by Marketing Strand | Nov 7, 2022 | WOD Diary
A BMU Drills 2x 10 Snappy V-ups 4x 3 Hips to bar straight arm kips 4x 3 Banded BMU (or fast sit up drill)- even for those that have BMUs jsut to practice a perfect catch B NANCY STOLE MY BAR For Time: 21 Overhead Squats (40/30) 9 BMU 800 Meter Run 21 Overhead Squats...
by Marketing Strand | Nov 7, 2022 | WOD Diary
A LETHAL LIKE A LINDA [Teams of 3] AMRAP 5: Deadlifts 125/85kg AMRAP 5: Bike Calories AMRAP 5: Shoulder to OH 60/40kg AMRAP 5: Bike Calories AMRAP 5: Squat Cleans 60/40kg AMRAP 5: Bike Calories * One Person Working At A Time *Score = Total...
