
The WOD's


WOD: Tuesday

WOD: Monday

WOD: Saturday
“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

WOD: Friday
*Please note that we are on a reduced timetable this week.
5 rounds for reps:
Bench Press
Pull-ups
*Perform as a superset and rest 3 min. between rounds.
*Pick a weight/pull-up style that allows for 10-15 reps in round 1.

WOD: Thursday
*Please note that we are on a reduced timetable this week.
A. Back Squat 5-5-5-5-5
B. 100 Goblet Squats for time 24/16kg
*Perform 15 KB Swings each time you stop squatting.
C. Stretch and mobility

WOD: Wednesday
*Please note that we are on a reduced timetable this week.
A. Pendlay Row 8-8-8-8
B. Ascend as far as possible in 8 min:
5 Evil Wheel
10 Double-unders
10 Evil Wheel
20 Double-unders
15 Evil Wheel
40 Double-unders
20 Evil Wheel
80 Double-unders
Etc.

WOD: Tuesday
*Please note that we are on a reduced timetable this week.
Three rounds for reps:
Min. 1: Burpees (6″ jump & touch)
Min. 2: Toes 2 KB
Min. 3: Overhead Lunge 20/15kg
Min. 4: Ball Slam 12/9kg
Min. 5: Shuttle Run 10m
Min. 6: Rest

WOD: Monday
*Please note that we are on a reduced timetable this week.
A. Power Clean + Push Jerk
*10 min to work to a heavy single.
B. Three cycles of:
EMOM x 1-2-3-4-5: Push Jerk
*Increment weight after each cycle.
*Jerks are from the ground.

WOD: Saturday
Ascend as far as possible in 20 minutes:
1 Ball Slam
1 Shuttle Run 10m
2 Ball Slam
2 Shuttle Run
3 Ball Slam
3 Shuttle Run
etc.
*Start the workout with a 2km run.
*Shuttle runs are performed carrying the slam ball.