March 16th

March 15, 2017

Skill: Row technique

Strength: 2 rounds of Tabata( 8 minutes)

Hollow rocks and Superman

Metcon: “Seriously… Sprint Again”

500m row

Rest 3 minutes

500m row

Rest 2:30

500m row

Rest 2 minutes

500m row

Rest 1:30

500m row

*maintain split times of +/- 5 seconds

CategoryWOD

October 30, 2020

Friday 30th

Metcon: 25 min 3:30min of work1:30 min restx 5 10alt DB sn.12 BBJO14 hang sn….

Posted in: WOD

October 27, 2020

Wednesday 28th

Overload: 15/20 min Week 1 makeuporFront Rack Step upsbelow knee height5 x 10 building Metcon:…

Posted in: WOD

October 26, 2020

Tuesday 27th

Skill: 15 min 15 min to find heavyClean & push jerk Strength: EMOM 65 c&J…

Posted in: WOD

October 25, 2020

Monday 26th

Overload: 15 min week 1w.u 5 @ 35%w.u 5 @ 50%8@ 60%8@60%8@60% Metcon: 10.9.8 etc1.2.3…

Posted in: WOD

October 21, 2020

Thursday 22nd

Skill: 10 minwarmup the snand hang sq. Sn Strenght:EMOM 141 sn + 1 hang sq….

Posted in: WOD

October 20, 2020

Wednesday 21

Strength: 30 min 1RM make upfront or back squat TNG Tempo deadlifts5 x 5 building(3s…

Posted in: WOD

October 19, 2020

Tuesday 20th

Skill: 10 min Controlling your dubsFind max unbroken setif its 50 great !if its 5…

Posted in: WOD

October 18, 2020

Monday 19th

Strength: 30 min 1 RMfront or back squat optional approach:10 @ empty bar8@ light (40-50%)6@…

Posted in: WOD

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