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WOD 19-09-20

WOD

40 min of work

2 Ropeclimbs Rx+ Legless Comp L-sit
2 Fatbar Deadlifts AHAP
12 Sledgehammer strikes
200m Double DB/KB Farmer Carry AHAP
20/18 Cal Row

Home WOD

For time:

2k Run
– 3 min Rest
1k Run
– 2 min Rest
500m Sprint

Warm-up with an easy 1k jog, stretch your legs….
Set your timer;
3.2.1..GO!!

#NoCompromise

By |2020-09-19T02:56:58+02:00September 19th, 2020|Blog, WOD|

WOD 18-09-20

WOD

20 min AMRAP

3 Pullups Rx+ 4 Comp 5 or 3 Mu’s
5 Power Cleans Rx+ 6 Comp 7
7 Knees to Elbows Rx+ 8 Comp 9
(Rx 40/30kg Rx+ 50/35 Comp 60/40kg)

Home WOD

5x 3 min AMRAP (1 min rest between rounds)

3 Dips (or pushups)
6 Jumping Airsquats
9 V-ups (or Situps)

Warm-up 4-5 easy rounds of the workout. Start round 1 of your warmup slow, speed up as you go to get close to workout speed in your last warmup rounds.

Set your timer; 3.2.1..GO!!

#NoCompromise

By |2020-09-18T10:58:13+02:00September 18th, 2020|Blog, WOD|

WOD 17-09-20

WOD

TABATA MADNESS

1: L-sit Hold
2: Russian KB Swings
3: Handstand Hold Comp HSPU’s
4: Burpees
5: Cal Bike/Ski

Home WOD

35min AMRAP

5 Bulgarian Split Squats L&R w. KB
10 KB Cossack Squats
20 Russian Twists
40 Double Unders (or High knees)

Warm-up/build-up for 15 minutes:

1 min Rope Jumps or High Knees
5 Split Squats L&R (start without weight)
5-10 Cossack Squats (Alt)
10 Russian Twists

Set your timer; 3.2.1..GO!!

#NoCompromise

By |2020-09-17T00:42:40+02:00September 17th, 2020|Blog, WOD|