Workout of the Day (WOD)2018-08-28T08:29:54+00:00

Workout of the Day (WOD)

Saturday 23rd February

3 rds
400m run
20 burpees
400m run
2 mins rest

Met Con:
Alternating for 16 mins
3 power snatch on even mins
10 chest to bar on odd mins

By |February 22nd, 2019|

Friday 22nd February

Clean & Jerk 6×2

Met Con:
100 double unders
10 muscle ups
80 double unders
8 muscle ups
60 double unders
6 muscle ups
40 double unders
4 muscle ups
20 double unders
2 muscle ups

By |February 21st, 2019|

Thursday 21st February

Handstand push up + L sit 5×6+20sec

Met Con:
8 rds
3 squat cleans 90/60kg
15 push ups

By |February 20th, 2019|

Wednesday 20th February

Snatch pull + hang snatch + snatch x5
Power clean 5×3

Met Con:
Working in a pair complete 3 rds each (alternating)
3x 5,8,12m shuttles

By |February 19th, 2019|

Tuesday 19th February

Ring dip + Chin up 5×12+12

Met Con:
4 rds
400m run
15 KB c&j 2×24/16kg
2 rope climbs (15 ring rows for scaled)

By |February 18th, 2019|

Monday 18th February

Front squat 4×8

Met Con:
18 min AMRAP
10 stoh 50/35kg
10 box jumps 24/20”
10 toes to bar

By |February 17th, 2019|

Saturday 16th February

2 cleans + 2 jerks x5

Met Con:
3 rds
400m run
20 burpees
7 muscle ups

By |February 15th, 2019|

Friday 15th February

Muscle up 3x max
Front lever 3x lower throughs

Met Con:
5 rds
5 power snatch
5 oh squats
5 bar facing burpees

By |February 14th, 2019|

Thursday 14th February

Squat 5×5

Met Con:
15 min Amrap
6 chest to bar pull ups
9 dips
12 KB swings 32/24kg

By |February 13th, 2019|
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