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Category: WOD

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Saturday 30th January

Open 14.4 (mod) Row 60 cals 50 Toes to bar 40 Wall ball (20/14) 30 Cleans (60/40) 20 Muscle ups (sub pull ups)
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Friday 29th January

Weighted Pull Ups 2-2-2-2   Death by Clean & Jerk Perform 1 clean and jerk, increasing by 1 each minute for 15 minutes 1st min = 1, 2nd min = 2 e...
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Thursday 28th January

Push Press 2-2-2-2   Annie 50-40-30-20-10 Double Unders (sub skips x3) Sit ups Then immediately into: 3 Rounds 10 Deadlifts (100/65) Sprint 200m
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Wednesday 27th January

Front Squats 5-3-3-2-2-1-1   3 Rounds 50 Squats 9 Ring Push ups 12 KB Swings (24/16)
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Tuesday 26th January

Fight Gone Bad 3 Rounds Wall ball (20/14) Sumo Deadlift High Pull (35/20) Box Jumps (20) Push Press (35/20) Row (Cals) In this workout you move from e...
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Monday 25th January

Deadlift 3-3-3-3-3   Tabata 8 rounds each of 20 secs work & 10 secs rest Pull ups Push ups Sit Ups Squats
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Saturday 23rd January

AMRAP 20 Mins Run 200m 2 Wall walks 20 KB Swings 20 Box Jumps 20 OH Sit Ups (15/10 Plate)
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Friday 22nd January

Strict Press 3-3-3-3-3 Push Press 3-3-3-3-3 Push Jerk 3-3-3-3-3
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Thursday 21st January

Overhead Squats 3-3-3-3-3   21-15-9 DB Thrusters (as heavy as you can do well) L Pull Ups Rest 5 mins Open 12.1 As many Burpees as Possible in 7 minu...
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Wednesday 20th January

Open 12.3 AMRAP 18 Minutes 15 Box Jumps (24/20) 12 Push Press (52/34) 9 Toes to Bar