Category: .Your WODs
Monday
Recovery WOD:
(Easy pace)
Bike or Row for 5 min
3 x 15 GHD Sit-ups
3 x 15 Glute Ham Developer hip extensions
3 x 15 Kettlebell Swings
3 x 15 Bench Press
3 x 15 Pull-ups View full article »
Monday
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%
WOD:
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275/135)
7 Push Press (115/75) View full article »
Monday
WOD: 12 min AMRAP of:
20 Sit-ups
10 Left Arm Overhead Walking Lunges (60/40)
10 Right Arm Overhead Walking Lunges (60/40)
Then…
3 rounds for quality:
10 hollow rocks
10 v-ups
10 tuck-ups
10sec hollow hold View full article »
Advanced class:
Monday
Barbell Strength:
Squat 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%
WOD:
21-15-9 reps, for time of:
Power Snatch (95/65)
Box Jump (24/20”) View full article »
Sunday:
10k time trial View full article »