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November
29
Tuesday

W.O.D – Victoria Park Time Trials

 

W.O.D – Victoria Park Time Trials
Run 1km
21 Box Jumps
21 Chin Ups
21 Burpees
2 min recovery
Run 1km
15 Box Jumps
15 Chin Ups
15 Burpees
2 min recovery
Run 1km
9 Box Jumps
9 Chin Ups
9 Burpees

BE INSPIRED – 

 

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November
28
Monday

W.O.D – KING KONG

 

W.O.D – KING KONG
20min AMRAP
1 x Deadlift 75kg/150kg
2 x Muscle Up
3 x Squat Clean
4 x Handstand Push Ups
3 x Max effort Push Ups

THIS IS HOW ITS DONE

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November
26
Saturday

W.O.D

Skills:Muscle Ups

W.O.D
For time –
50 Double Unders
2 Rope Climbs
15 KB swings 24kg/12kg
2 Rope climbs
15 KB Swings 24kg/12kg
2 Rope climbs
15 KB Swings 24kg/12kg
50 Double Unders

BE INSPIRED –

 

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November
25
Friday

W.O.D

Skills – Handstand Holds for time

W.O.D
21,18,15
Burpees
Thrusters 50kg/30kg

INSPIRATION –

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November
24
Thursday

W.O.D

WOD

Run 1.6km
50 PressUps
50 Dynamic Sit Ups
50 Air Squats
Run 1.6km
For time 

 BE INSPIRED –

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November
23
Wednesday

W.O.D

 

Skills – Kipping Pull Ups

W.O.D – 3 Rounds for Time

15 Power Cleans 4okg/20kg
15 Box Jumps
Run 400m

BE INSPIRED –

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November
22
Tuesday

W.O.D

 

W.O.D – 15 AMRAP

100 Double Unders
3 Ring Dips
3 Squat Cleans 40kg/20kg
6 Ring Dips
6 Squat Cleans etc, increasing by 3 repetitions until time has finished.

 BE INSPIRED –

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November
21
Monday

W.O.D

Strength – Overhead Squat
5 x 5

W.O.D – AMRAP 20mins
5 Handstand PushUps
10 PullUps
20 Airsquats

BE INSPIRED –

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November
19
Saturday

WOD

 

 

WOD

5 x Block Run
Recovery between sets

3 x max effort pull ups

BE INSPIRED –

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November
18
Friday

WOD

5×5 Back Squat @ 85%

WOD 3 Rounds
20 Deadlifts 40k/20k
20 Toes to Bar
20 Burpees

BE INSPIRED

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