top of page
Search

Wednesday April 26th WOD

ABs of Steel: (Use whats on white board. 10reps of everything)


Warm up: 5 min AMRAP:

15 Ring Row

15 Air Squats

20 Shoulder Taps

10 Downward dog + Push ups

10 Plank Burpees


Partner WOD: 25 min AMRAP:

400m run (together)

40 Slam Balls

30 Weighted Sit ups (45/25)

20 HSPU/Kneel and Press

10 Hang Power Cleans (135/95)(125/85)

89 views0 comments

Recent Posts

See All

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round

Comments


bottom of page