Workout of the Day
February 25, 2020
Tuesday 25th FebruaryClean and Jerk (1RM)FinisherSplit Jerk Half Press (Tabata 100x 20/15kg)continue tabata style until 100 reps complete
February 24, 2020
Monday 24th FebruaryMetcon (Time)In Pairs Jackie and Back Again, 1 partner works at a time. 1km Row 50x Thruster 20/15kg 60x Pullups 50x Thruster 20/15kg 1km Row
February 22, 2020
Team WodMetcon (3 Rounds for reps)In Pairs 8 Min AMRAP 1500/1200m Row Max Burpees over the erg 2 Min Rest 8 Min AMRAP Casino Run Max Wallballs@20/14lbs 2 Min Rest 8 Min AMRAP 120/100 Kcal Bike Max Synchro DB Snatch@22.5/15kg
February 23, 2020
Sunday 23rd FebCardio WODStrongWOD
February 21, 2020
Friday 21st FebruaryMetcon (Time)Khi's Bday WOD! In pairs for time: 150 Cals Echo Bike for time EMOM 5 Synchro Med Ball Cleans 1 Partner works on the bike the other rests, change partners after the cleans Time Cap 20
February 20, 2020
Thursday 20th FebruaryMetcon (Time)3RFT: 12x Deadlift 6x Power Cleans @70/50 75x Double Unders Time Cap 10 minutes
February 19, 2020
Wednesday 19th FebruaryMetcon (Time)In Teams of 3 For Time: 90x Rope Climbs EMOM2 12/10 cal Row & 10/8 Bike (1 rests) *start with row/bike
February 18, 2020
Tuesday 18th FebruaryFront Squat (5x3 @60%)Hip Bridges (3x10 110/70kg)Paused Front Squat (with 1x KB 24/16kg - 3 sec)Sweatt Shrugs (Weight)32/24kg
February 16, 2020
Sunday 16th FebruaryCardio WODMetcon (6 Rounds for reps)E5MOM30 Max effort 300m Row
February 17, 2020
Monday 17th FebruaryJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups