WOD Thursday October 15th

Warm up: 2 rounds of: 10 pushups / 15 sit ups / 20 jumping jacks Weighted pushups: 10, 10, 5, 5 2. As many rounds as possible in 6 minutes of: Wollymockers Rest 2 minutes: As many rounds as possible in 6 minutes of: 6 Dumbbell thrusters 6 Dumbell squat thrusts This is the versionContinue reading “WOD Thursday October 15th”

WOD Monday July 9th

Warm up:¬†12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 1 + 1 front squat ( 75% of max ) Go up in weight 2.¬†Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”

WOD Friday September 12th

Warm up of your choice For time: 20 Power snatches @ 95 / 63 30 Lateral barbell jumps (Double count) 40 Dumbell snatches @ 1/3 of your bodyweight (20 each side) 50 Lateral barbell jumps (Double count) 60 Kettlebell snatches @ 1.5 / 1 pood (30 each side)