CROSSFIT – Tue, Mar 10 TUESDAY ENDURANCE PARTNER AMRAP WOD 1 (AMRAP – Rounds and Reps) Partner AMRAP 12 min 12/9 Cal ROW 15 Kettlebell Swings (24/16 kg) ( One person completes full round while other does OH Plate hold 20/10KG) 8 min rest PARTNER AMRAP WOD 2 (AMRAP – Rounds and Reps) WOD 2 […]
Category Archives: WOD
CROSSFIT – Mon, Mar 9 BACK SQUAT Back Squat (BACK SQUAT Back Squat 5 Rep Max unbroken reps- (20 min build up) Will retest at end of Programme. ) LADDER WOD (AMRAP – Rounds and Reps) WOD 14 Min Ladder 2 Power Cleans 40/30KG 2 Wall Ball 9/7KG 2 Burpee 2, 4, 6, 8 RX […]
CROSSFIT – Sun, Mar 8 GUIDOS WILDCARD
CROSSFIT – Sat, Mar 7 PARTNER WOD AMRAP 24 MINS (AMRAP – Rounds and Reps) 400 MTS ROW- YGIG40 DU/ 80 SU- YGIG100 MTS RUN- TOGETHERWALL BALL SIT UPS (9-7)- TOGETHER20 PULL UPS- YGIG8 THRUSTER (40-30)- YGIG
CROSSFIT – Fri, Mar 6 Deadlift (6X4 @80% SS WITH 6X10 GLUTE RAISES) WOD LADDER FOR TIME (Time) 10-8-6-4-2-4-6-8-10 KB RDL (24-20)GOBLET REVERSE LIUNGES (24-20)ABMAT SIT UPSCANDLESTICK
CROSSFIT – Thu, Mar 5 12 MINS SKILL WORK TTB TTBSTRICT PULL UPS 4X4 WOD AMRAP 18 MINS (AMRAP – Rounds and Reps) 10 TTB/KTE5 HSPU/8 PIKE PU10 HALF BURPEES5 DIAMOND PUSH UPS
CROSSFIT – Wed, Mar 4 UPPER BODY UNILATERAL SINGLE ARM RENEGADE ROW 4X 5+5 SS WITH 4X12 SHOULDER TAPS WOD CHIPPER FOR TIME (Time) 500 MTS RUN20 SA KB PUSH JERK (24-16)20 ALT RUSSIAN SWING KB (24-16)20 V SIT UPS 300 MTS RUN16 SA KB PUSH JERK (24-16)16 ALT RUSSIAN SWING KB (24-16)16 V SIT […]
CROSSFIT – Tue, Mar 3 SNATCH COMPLEX SNATCH COMPLEX X 5 SETS (SAME WEIGHT @45%)2 HANG PULL SNATCH+2 HANG POWER SNATCH+1 POWER SNATCH WOD 1 AMRAP 8 MINS (AMRAP – Rounds and Reps) 6 POWER SNATCH (40-30)8 PUSH UPS10 AIR SQUATS WOD 2 EMOM 8 MINS (AMRAP – Rounds and Reps) 1-12 BOX JUMPS OVER2- […]
CROSSFIT – Mon, Mar 2 Back Squat (5X5 PROGRESSIVE WEIGHT TO 85%) WOD 6 ROUNDS FOR TIME (Time) 10 WALL BALLS (9-7)12 RUSSIAN SWINGS (24-16)14 GOBLET SQUAT (24-16)16 ABMAT SIT UPS
CROSSFIT – Sun, Mar 1 GUIDOS WILDCARD