WOD - Mon 12th Feb
“Forbes-y The Kid” EMOM for 28: 1st: 4 Muscle ups + 2 Thrusters 80/55 2nd: 19 (14) cal Row 3rd & 4th: 90’ Handstand walk *At 28:00 For...
WOD - Thurs 8th Feb
“Roycey boy” AMRAP in 27: 8 Toes to bar 2 Hang squat cleans @BW 19 Double unders 9-1 Arm DB shoulder to overhead @30% BW (R/L)...
WOD - Wed 7th Feb
Strength: A) Find a 1 RM for the complex: 3 Push press + 2 Push jerk + 1 Split jerk Then 3 x 6(3+2+1) at 90% of 1 RM [20min cap] Metcon:...
WOD - Tues 6th Feb
Metcon: A) 15-12-9-6-3 reps: Deadlift 70/45 Pull-up [10 min cap] *Rest 3 min B) 12-9-6-3 reps: Deadlift 102.5/70 Chest to bar pull-up [8...
WOD - Mon 5th Feb
“Open Workout 15.5” For time: 27-21-15-9 reps: Cal Row Thruster 42.5/30 [12 min cap] OR “Open Workout 15.5 Scaled” For time: 27-21-15-9...
WOD - Fri 2nd Feb
Strength: Find a 2 RM Bench press [15 min cap] Metcon: AMRAP in 15: 5 Pull-ups 10 D-Ball cleans 100/65# 5 Strict handstand push-ups 10...
WOD - Thurs 1st Feb
Metcon: In any order, each for time: Run 1 mile [10 min cap] *Rest 5 min Row 2km [10 min cap] *Rest 5 min “Grace” For time: 30 Clean and...
WOD - Wed 31st Jan
METCON: EMOM for 30: 1st - 15/12 cal Row 2nd - 3 Front squats 92.5/62.5 + 12 Box jump overs 24/20” 3rd - 50’ Sled push 50/30 *Use racks...
WOD - Tues 30th Jan
METCON: 5 Rounds for time: 21 Bar facing burpees 15 Toes to bar 9 Deadlift 125/85 [30 min cap] CONDITIOING: For time: 100/70 cal Assault...
WOD - Mon 29th Jan
A) Muscle-up progression B) “Open Workout 12.4/13.3” AMRAP in 12: 150 Wall balls 9/6 (10/9’) 90 Double unders 30 Muscle-ups
