W.O.D. (Workout of the Day)

  • W.O.D. for Saturday 23 February
    Open Wod 19.1 TBA
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WODS 2/18/19-2/22/19

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Monday 9am only Tuesday Deadlift 5rm 12 min AMRAP 30 Dbl unders 10 Lunges 2×50-1 OH 1 FR 30 DU 10 lunges opposite hand placement 30 DU 10 burpees lat over DB Today we see how this Deadlift/goblet squat cycle has improved our 5rm deadlift.  This is a great benchmark as it is also a… Read more »

Wods 2/11/19-2/14/19

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Monday Power clean+3 Push Jerk EMOTMx8 8min AMRAP 50m run 5 push Jerk 135/95 8 TTB rest 4 min 8 min AMRAP 50m run 5 push jerk 115/75 8 TTB We haven’t done many wods with short runs like this.  You’ve got to turn and burn in order to get a high score!  We will… Read more »

Wods 4 Feb-8 Feb

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Monday AMRAP 5: 27 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15 Calorie Row 15 Thrusters (75/55) 15 Pull-ups We’ve done lots of workouts like this were you work then rest.  This… Read more »

WODs 1/28/19-2/1/19

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Monday SWOLEMATE WOD 1 Rx Part A 4 rounds: 21 double KB snatch (2 x 53/35) 15 chest-to-bar pull-ups 9 handstand push-ups straight into… Part B 50 dumbbell box step overs (2 x 50/35, 24/20) Intermediate Part A 4 rounds: 21 dumbbell snatch (50/35) 15 dumbbell push press (2 x 40/25) 9 pull-ups straight into…… Read more »