The WOD's

WOD: Thursday

WODs February 17, 2016

A. EMOM x 10 min:
1. 20 sec. Handstand Hold*
2. 15 sec. L-sit Hold**
*Handstand hold may be free standing or against the wall facing in or out.
*Time is the priority. Scale as necessary to achieve the time.

B. AMRAP in 8 min.
4/3 Wall Climb
10 Abmat Sit-ups (strict)

WOD: Wednesday

WODs February 16, 2016

EMOM x 5 min:
20 Double-unders + 7 Pull-ups
EMOM x 7 min:
20 Double-unders + 5 C2B Pull-ups
EMOM x 9 min:
20 Double-unders + 3 Bar Muscle-ups

WOD: Tuesday

WODs February 15, 2016

*A couple of spots have opened up for this weekends “Challenge”. If you are interested, please let us know asap.

For time:
Run 1200m
50 Lunges 20/15kg
25 Burpees (over weight plate)
40 Lunges
20 Burpees
30 Lunges
15 Burpees
20 Lunges
10 Burpees
10 Lunges
5 Burpees
Run 1200m

WOD: Monday

WODs February 14, 2016

A. Thruster 10-10-10 B. AMRAP in 8 min: 10 Wall Ball 10 Toes to Bar  

WOD: Saturday

WODs February 12, 2016

7:00am
3 x 5 minute rounds for max reps at each station:
From 0:00-2:00, run 400 metres then Double-unders
From 2:00-3:00, Shoulder to Overhead 40/30kg
From 3:00-4:00, Pull-ups
From 4:00-5:00, Hang Cleans 40/30kg
*Rest 5 minutes between rounds.
*Check out the attached video of Dan Bailey doing the original version of this workout.

8:00am
No session today.

WOD: Friday

WODs February 11, 2016

21-15-9 reps for time of:
Deadlift 60/40kg
Box Jump 24/20″

Rest 3 min.

15-9 reps for time of:
Deadlift 80/55kg
Box Jump 24/20″

Rest 2 min.

9 reps for time of:
Deadlift 100/70kg
Box Jump 24/20″

WOD: Thursday

WODs February 10, 2016

A. Overhead Squat 10-10-10

B. AMRAP in 5 min.
Burpee Pull-ups
*Use a bar that is 30cm above your standing reach.

WOD: Wednesday

WODs February 9, 2016

For time:
Run 1200m
30 Power Cleans 60/40kg
Run 1200m
*Perform the power cleans in touch and go sets ie. not singles.
*Not a good runner – here is your chance to practice!

WOD: Tuesday

WODs February 8, 2016

A. EMOM x 9:
1. Frog Stand (prog.1)
2. 20 sec. Hollow Hold
3. L-sit 15 sec. (prog. 1)
4. Frog Stand (prog.2)
5. 15 sec. Hollow Rock
6. L-sit 15 sec. (prog. 2)
7. Frog Stand
2. 10 Candlestick
3. L-sit 15 sec.

B. 10-1 reps for time of:
Knees to Elbows
35 Double-unders

WOD: Monday

WODs February 7, 2016

A. Every 90 sec. x 7 rounds:
3 Thrusters
*Build in weight as you go.

B. Three sets for reps:
Max unbroken Thruster 40/30kg
*Rest 3 min. between sets.