25 Jul WOD 26th July 2016 Posted at 22:15h in WOD 0 Comments 0 Likes Share Warm Up: 400m + Mobility 3rds 10x lunge, 10x air squat, 10x v-ups Strength: Front Rack Lunge 5x10. increase weight across sets Work Capacity: Competitor: Strength Endurance Battery Test A )7min - Build to 1 RM Power... Read More
24 Jul WOD 25th July 2016 Posted at 22:34h in WOD 0 Comments 0 Likes Share Warm Up: 400m + Mobility 3rds 5x burpees, 10x air squats, 15x KB Swings Work Capacity Test Session 1: 250m Row, 15kb Swing 24/16, 20 burpees, 15KB Swing, 250m Row. 3RDS rest 5min between... Read More
22 Jul WOD 23rd July 2016 Posted at 23:10h in WOD 0 Comments 0 Likes Share Warm Up: 3rds 200m Partner Wallball carry 10x partner wall balls, 10x synchro burpees, 10x partner situp Mobility + WOD prep Partner WOD 25 min time cap 42-30-18 Wall ball Burpee 42-30-18 Kb swing Sit Up 42-30-18 Cal Row/assault bike V-Up 1 person working... Read More
21 Jul WOD 22nd July 2016 Posted at 23:01h in WOD 0 Comments 0 Likes Share Warm Up: 400m + Mobility 2rds 10x Jump Squat, 30 sec bottom of squat hold, 10x leg swing each leg 10x V-up Deadlift warm up Strength EMOM 10 mins 3XDL @65-70% Work Capacity Competitor 15 - 10... Read More
20 Jul WOD 21st July 2016 Posted at 23:10h in WOD 0 Comments 0 Likes Share Warm Up: 400m + Mobility 3rds 10 Air Squat, 10 Lunges, 10 Passover. Active Recovery: 5x500m row @80% of max. 60 sec rest between efforts. ROMWOD.... Read More
19 Jul WOD 20th July 2016 Posted at 22:17h in WOD 0 Comments 0 Likes Share Warm Up: 400m+Mobility 3rds 6x Push Up, 8x KB DL, 10x KB Swing Shoulder mobility Strength: Push Press: Cycling 4x8 building to a heavy set Work Capacity COMPETITION: 10min Time Cap 25 x Squat Snatches (60/40) Every 5 reps... Read More
18 Jul WOD 19th July 2016 Posted at 21:14h in WOD 0 Comments 0 Likes Share Warm Up: 400m + Mobility WOD Prep Work Capacity COMPETITOR, PERFORMANCE and FITNESS “Triple 3” 3Km Row 300 x D.U 3km Run... Read More
17 Jul WOD 18th July 2016 Posted at 21:32h in WOD 0 Comments 0 Likes Share Warm Up 400m + Mobility 2rds 10x Goblet Squat-20 sec hold, 10x KB swing Strength: Front Squats 5x3 Pause Squats at 65-75% Work Capacity: COMPETITOR “Diane” 21 - 15 - 9 Deadlifts (100/70) HSPU PERFORMANCE 10 mins every 30 secs 10... Read More
14 Jul WOD 15th July 2016 Posted at 22:33h in WOD 0 Comments 0 Likes Share Warm Up : 400m + Mobility A- 3rds 6x burpee, 8x Jump Squat, 10x Passover Strength: Power Cleans EMOM 10 2 Reps @65% Work Capacity: COMPETITION 10min EMOM 5 x DL @ 100/70 6 x HSPU PERFORMANCE &... Read More
13 Jul WOD 14th July 2016 Posted at 22:45h in WOD 0 Comments 0 Likes Share Warm Up: 400m+Mobility A- 3rds 10x Passover, 10x Leg Swing, 10x Banded Hamstring Stretch Work Capacity Double Tabata Row 16x 20 secs work 10 secs rest- max overall distance 3 min rest Double Tabata DU/ SU 16x... Read More
