WOD 1: Tabata T.T.B.
WOD 2: 10 minute AMRAP of: 30 double unders and 15 thrusters 75/55
11/5/15/WOD
WOD: 3 rounds of:
1 minute of rowing cals
1 minute of box jumps 20”
1 minute of sit-ups
1 minute of SDHP 32/24 kg
1 minute of box dips
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
11/4/15 WOD
WOD 1: Back squat 3 x 8 @ 60%
WOD 2: 5 x 3 minute rounds of 200m run, 8 front squats 135/95 and max effort chest to bar pull-ups. Rest 2 minutes between rounds.
*score is total number of pull-ups.
11/4/15 WOD
WOD 1: Back squat 3 x 8 at 60% (12 minutes – de load, max next week)
WOD 2: 5 x 3 minute rounds of 200m run, 8 front squats 135/95 and max effort C2B pull-ups.
(score is number of C2B pull-ups completed)
*rest 2 minutes between rounds.
11/4/15 WOD
WOD 1: Back squat 3 x 8 at 60% (12 minutes – de load, max next week)
WOD 2: 5 x 3 minute rounds of 200m run, 8 front squats 135/95 and max effort C2B pull-ups.
(score is number of C2B pull-ups completed)
*rest 2 minutes between rounds.
11/3/15 WOD
WOD 1: Max calories on the rower in 5 minutes.
WOD 2: for reps.
1 minute of HSPU
1 minute of hang to overhead 95/65
2 minutes of HSPU
2 minutes of hang to overhead 95/65
3 minutes of HSPU
3 minutes of hang to overhead 95/65
(mod. For HSPU- shoulder press with the same weight for H2OH)
WOD COMING SOON!
WOD COMING SOON!