Workout Of The Day

WOD 27/6/17

By |June 26th, 2017

Warm up

400m steady jog

Barbell warm up

400m steady jog

 

Wod 1

SID Qualifier

21-15-9

Clean and Jerk 40/30

Bar over burpee

10 min cap

 

OR (those who have already done it)

21-15-9

Calorie Row (or ski)

Double unders (x3)

Abmat sit ups

 

Wod 2

20 rounds

5 Pull Ups

5 Power Cleans 80/55

20 min cap

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WOD 26/6/17

By |June 25th, 2017

Warm up

Squat warm up

 

Wod 1

Every 4 Mins for 16 Mins

– 75 Double Unders

– 4 Front Squats @ 75% 1RM

– 20 Ab Mats

 

Wod 2

Regional Event 4 2014

21-15-9-6-3

Strict HSPU

Front Squat 90/60

Burpee

20 Min Cap

 

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WOD 23/6/17

By |June 22nd, 2017

Warm up

Prepare equipment and scales for workout

 

Wod 

Rebound Angie

For Time:

100 Pull Ups

100 Press Ups

100 Ab Mats

100 Air Squats

100 Ab Mats

100 Press Ups

100 Pull Ups

 

*RX = Straight through

*RX + w/ weight vest (not for ab mats)

 

45 Min Cap

 

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WOD 22/6/17

By |June 21st, 2017

Warm up

Sandbag tekkers

 

Wod 1

Complete

500m Row

50 Sandbag Back Squat

50 KB swings 32/24

50 Bench press 60/40

 

Partition as you see fit.

 

If you finish before the cap then assault bike recovery ride.

15 mins

 

Wod 2

10 Min AMRAP

Max Burpee Box Jumps

*Every Minute Complete:

– 7 Wall Balls

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WOD 21/6/17

By |June 20th, 2017

Warm up

Run 400m then

Barbell Warm Up

 

Wod 1

Build to a 6rm

Power Clean and Jerk*

*Touch and go

15 mins

 

Wod 2

Linchpin Test 12

400m Run

15 Clean & Jerk 60/43

3 Rope Climbs

400m Run

12 Clean & Jerks

2 Rope Climbs

400m Run

9 Clean & Jerks

1 Rope Climb

 

20 min cap

 

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WOD 20/6/17

By |June 19th, 2017

Warm up

1 mile row/ski for time (Bike 3k)

10 mins

 

Wod 1

15 Min Alternating EMOM

– 50 Double Unders

– 15 Cal Row

– 15 Burpees

 

Wod 2

12 Min AMRAP

10 Strict HSPU

10 Toes to Bar*

100m Run

 

*+5 to Toes to Bar each round

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WOD 19/6/17

By |June 18th, 2017

Warm up

Squat warm up + Front rack

 

Wod 1

Every 4 Mins for 16 Mins

– 3 Overhead Squats @ 85% 1RM

– 5 Burpee Bar Muscle ups/pull ups

 

Wod 2

9-15-21-27

Ring Dips

OHS 50/35

Deadlift 50/35

15 Min Cap

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WOD 16/6/17

By |June 15th, 2017

Warm up

Dynamic running warm up

 

Wod

5 rounds

800m run

40 air squats

40 push ups

40 air lunges

 

45 min cap

RX+ in weight vest

 

 

 

 

 

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WOD 15/6/17

By |June 14th, 2017

Warm up

Sandbag tekkers and warm up

 

Wod 1

Accumulate reps/partition as necessary

50 cal bike

50 sandbag thrusters

50 cal ski

50 hang power clusters 40/25

15 min cap

 

Wod 2

21-18-15-12-9-6-3 – DB Snatch

100/200/300/400/300/200/100m – Run (or Ski)

22 Min Cap

 

 

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WOD 14/6/17

By |June 13th, 2017

Warm up

In 5 mins establish 250m row for time

 

Then Front Rack Mobility

 

Wod 1

In Pairs

Row 5km

 

*Change every 250m at anytime

*Both partners do 20 rower hops every 250m

 

25 min cap

 

Wod 2

In Pairs

Complete 300 Ab Mats

 

*Partner must hold a plank for reps to count

12 min cap

 

 

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