Workout Of the Day

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Thursday 23rd May – WOD

WOD1 7 mins to load to WOD load   WOD2 Complete 30 complexes: 1 Deadlift 1 Hang Power Clean 1 Push Press 1 Front Squat 1 Jerk   *Every 5 mins complete 10 BOBs including start

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Wednesday 22nd May – WOD

WOD1 In groups, EMOM for 18 mins: 40s KB Front Rack Hold 40s HS Pike Hold 40s Hollow hold/deadbug 40s Banded Shoulder Warm-up 40s RR Hold   WOD2 25-20-15-10-5 reps of: KB Swings Goblet Squats Box Jumps  

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Tuesday 21st May – WOD

WOD1 For 12 mins, increment: OHS @ 30/20 1 Hollow Rock 1 Stick Jump   WOD2 5 Rounds for Time: 13 OHS @ 60/40 – 70/52 13 Toes to Bar 35 Double Unders 17 min Cap

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Monday 20th May – WOD

WOD1 EMOM8: 1 Deadlift 1 High Pull 1 Power Clean 1 Jerk 1 Thruster 1 Jerk   WOD2 21 min AMRAP 5 Clean & Jerk @80/55 15 Air Squats E3MO3M: 200m Run

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Sunday 19th May – WOD

WOD1 In groups, 15 mins to est 5RM Anderson Squat   WOD2 ‘Zembiec’ 5 Rounds for Time: 11 Back Squats @ 85/62.5 7 Burpee Strict Pull Ups 400m Run   25 min Cap

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Saturday 18th May – Team WOD

WOD1 In pairs, 13 mins to work through rounds: 100m Team Run 2 Rounds of Cindy 10 Hollow Rocks 3 Burpee Vert Jumps   WOD2 In pairs, 2 x 12 min AMRAPs AMRAP1 YGIG Rounds 10 Cal Row 20m DB OH Walking Lunge @22.5/15 8 TTB   Straight into: AMRAP2 YGIG Movements 10 Burpees over […]

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Friday 17th May – WOD

WOD1 In 16 mins est: 15RM Push Press   WOD2 For time, complete: 10-9-8-7-6-5-4-3-2-1 7 Thrusters @ 60/40 Bar Muscle Ups

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Thursday 16th May – WOD

WOD1 For 6 mins, 30s on, 30s off, alternating: Max T&G Hang Power Snatch @ 35/25 Max OH Squats 2 mins rest Repear @ 55/35   WOD2 In 13 mins, est 1 RM Snatch    

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Wednesday 15th May – WOD

WOD1 In pairs, 12 mins rotate through: 8 Shoulder Taps 8 Front Squats 8 Hang Snatch 8 Banded Good Mornings   WOD2 For Time: 800m Run (Check in) 4 Rounds of: 20 Front Rack Single Arm KB/DB Reverse Lunge 20 Alt arm DB/KB Snatch 20 Russian KB Swings 30 Press Ups (Check out)   19 […]

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Tuesday 14th May – WOD

WOD1 In groups, est 10rm touch & go Deadlift   WOD2 For time: 44 Wall Balls 44 Pistols/Air Squats 44 Ab-mat Sit Ups 44 Deadlifts @ 90/70 400m Run 44 Pull Ups 44 Kb Swings @ 32/24

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