Crossfit – Wed, Apr 30 WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 20min AMRAP30 Double Unders20 Bumper Plate GTO 10/15KG7 BurpeesRun 250m ACCESSORY Rest 3 MinsAlternating Tabata Dish & Plank Rest 3 mins5 rounds 30 sec’s Bumper plate with an isometric bicep hold 30 sec’s rest 10/15KG to make it harder hold it further […]
Category Archives: WOD
Viribus CrossFit – Crossfit WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 20min AMRAP 30 Double Unders 20 Bumper Plate GTO 10/15KG 7 Burpees Run 250m ACCESSORY (No Measure) Rest 3 Mins Alternating Tabata Dish & Plank Rest 3 mins 5 rounds 30 sec’s Bumper plate with an isometric bicep hold 30 sec’s rest 10/15KG […]
Crossfit – Tue, Apr 29 BENCH PRESS Bench Press (Bench Press- 3×5 @same weight ( Heavier than last week) Superset 3×8 Resistance Band Row ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP16 SA KB Clean & Jerk 24/16KG8 Down + Ups AB Finisher
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press- 3×5 @same weight ( Heavier than last week) Superset 3×8 Resistance Band Row ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 16 SA KB Clean & Jerk 24/16KG 8 Down + Ups AB Finisher
Crossfit – Mon, Apr 28 Front Squat (Front squat 3×8 @same weight ( Aim for same weight as last week) ) WOD (AMRAP – Rounds and Reps) Together class 1k Run Then together start7 Min AMRAP10 SDHP 35/25kg20 Air Squats
Viribus CrossFit – Crossfit Front Squat (Front squat 3×8 @same weight ( Aim for same weight as last week) ) WOD (AMRAP – Rounds and Reps) Together class 1k Run Then together start 7 Min AMRAP 10 SDHP 35/25kg 20 Air Squats
Crossfit – Sat, Apr 26 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 at same weight superset 3×7 Pull Ups ) WOD (AMRAP – Rounds and Reps) Partner WOD 14 min AMRAP – You GO I GO Row 300m, 8 Burpees 8 Pull-ups Ab finisher
Viribus CrossFit – Crossfit ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 at same weight superset 3×7 Pull Ups ) WOD (AMRAP – Rounds and Reps) Partner WOD 14 min AMRAP – You GO I GO Row 300m, 8 Burpees 8 Pull-ups Ab finisher
Crossfit – Fri, Apr 25 Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls Unilateral and Nordics 3 Rounds with a partner 1/2 kneel step up with knee drive 6+6- SA KB 10+10 strict Press 5 Nordic curls after each round WOD (Time) 17.5 (10 RFT) 8 Thrusters 35/25kg 35 Double Unders Time cap 22 mins
Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls (No Measure) Unilateral and Nordics 3 Rounds with a partner 1/2 kneel step up with knee drive 6+6- SA KB 10+10 strict Press 5 Nordic curls after each round WOD (Time) 17.5 (10 RFT) 8 Thrusters 35/25kg 35 Double Unders Time cap 22 […]