W.O.D

W.O.D FRIDAY

W.O.D FRIDAY

Gym Skill – 3 x Max effort Muscle Ups W.O.D AMRAP 15 mins 5 x Deadlift (BW) 10 x Thrusters (60%) 15 x Wiper (BW) WORDS TO LIVE BY – Always make a total effort, even when the odds are […]

W.O.D ‘HELEN’

W.O.D ‘HELEN’

  Gym Skill – 3 x Max effort push ups W.O.D ‘HELEN’ 5 rounds 400m Run 21 kb swings 24kg/12kg 12 Pull Ups WORDS TO LIVE BY – “Just keep going. Everybody gets better if they keep at it.” Ted […]

W.O.D WEDNESDAY

W.O.D WEDNESDAY

  Military press 3 x 5 +20 reps @ 60% W.O.D: pairs work out (break no. into even increments) 100 dbl unders 100 pull ups 100 push ups 100 Tyre flips 100 crunches 100 dbl unders WORDS TO LIVE BY […]

W.O.D TUESDAY

W.O.D TUESDAY

Deadlift 3 x 5 + 20 reps @ 60% WOD 5 rounds 3 Thrusters 60kg/30kg 6 Burpees 9 Toes to Bar 12 kettle bell swings 24kg/16kg WORDS TO LIVE BY – Don’t practice till you get it right, practice till […]

W.O.D FOR MONDAY

W.O.D FOR MONDAY

  Back squats 3 x 5 + 20 reps @ 60% WOD – AMRAP 15mins 5 x Squat cleans 60k/40k 10 x Chin Ups WORDS TO LIVE BY –  It is a rough road that leads to the heights of […]

Saturday

Saturday

Front Squat 5 x 5 85% WOD 1 x Rope Climb 21 Squat clean 20/40 21 Burpees 21 Chins 1 x Rope Climb 15 Squat clean 20/40 15 Burpees 15 Chins 1 x Rope Climb 9 Squat clean 20/40 9 […]

Friday : THE FILTHY FIFTY

Friday : THE FILTHY FIFTY

Bench Mark WOD For Time 50 Jumping Chins 50 KB Swings 16kg 50 Walking Lunges 50 Knees to Elbow 50 Push Press 20kg Bar 50 Back Extensions 50 Wall Ball 8kg Ball 50 Burpees 50 Dbl Unders WORDS TO LIVE […]

Thursday : VICTORIA PARK

Thursday : VICTORIA PARK

  WOD Vic Park Time Trials 800m x 5 2 min recoverys Group Plank Suicides 10s – 8s – 6s – 4s – 2s There’s no substitute for guts. -Paul Bear Bryant

WEDNESDAY

WEDNESDAY

Skill – Ring Holds/Modified Muscle Up WOD Five Rounds 30 Double Unders 4 Muscle Ups 8 Hand Stand Push Ups or overs 12 Chins If you can believe it, the mind can achieve it. -Ronnie Lott

TUESDAY: JACOBS LADDER

TUESDAY: JACOBS LADDER

AMRAP 30min 10 Burpees at Top 20 Push Ups at Bottom According to the Bible,in the Book of Genesis ,Jacob dreamed that there was a ladder leading to Heaven, and angels were all around. After this workout you will probably […]