Team SadWOD

25 minute AMRAP

3 banded sprints

7 Cleans 75/50

(Cleans are cleans; not power cleans)

Only one person works out at a time and must complete the full round before the next athlete may begin.

There will be no mobility WOD with Jonny this week as he is on a well deserved break. Weightlifting will be on as usual on Tuesday evening at 19.15.

The Strongman cert with Rob Orlando […]

Workout of the Day

Working in small gorups

A. Jerry can relay for time

B. AMRAP bench press

C. AMRAP tyre flip

Andy Mac will be doing his run this weekend, please help him by donating to a good cause, link can be found here

Workout of the Day

20RM back squat

– Then loads of assistance work to follow!

Tonight, 19.15 is mobility with Jonny, costs just £3 and you will leave a mobility master.  Worth every penny.

Workout of the Day

‘chipper burpee thing’

in pairs complete the following for time:

2 block runs

75 wall balls

50 abmat sit ups

25 pull ups

1 block run

– whilst one works the other does burpees.  For every burpee your team completes it takes time off your workout.

Workout of the Day

JT
For time:
21-15-9
Handstand push ups
Ring dips
Push ups

-scale as required, post times to comments.

We would like to wish Alison a safe trip back to the US and see you again soon!
Tonight there will be no 19.15 WOD, Olympic lifting is on instead. If you struggle with clean, snatches or overhead squats then make this class a priority.
Thursday we have mobility in place of the 19.15 WOD. Sessions cost just £3 per head […]

Workout of the Day

6min AMRAP
block run
15 burpee box jumps (24/20)
max cleans 80/55kg
rest 2mins
3 rounds

Workout of the Day

FROID

For time:

9-7-5

thrusters 60/40

bar muscle ups / C2B pull ups

B. As a team 10min AMRAP tyre flips

emom – 3 box jumps/step ups on tyre

Workout of the Day

20 rep max back squat

– this has been running for a good number of weeks now (this is the 4th) you should all have a weight to beat.  Remember, just 1kg increase still counts.

After the WOD there will be some assistance work written on the board and a coach will show you the technique

Tonight, there is no 19.15 WOD, mobility is on instead.  Anyone who is interested is […]

Workout of the Day

A. 5x 3min AMRAP

40 lunges

30 kb snatches 24/16

20 pull ups

10 burpee box jumps 24/20

Get as far as you can in the first round and pick up where you left off.

Rest 60s between rounds.