Category Archives: WOD

EMOM6M – 1 high box jump Worked up to 30inch + 25Kg plate+ 10kg plate x 2 + 5kg plate E3MOM 4R:3 Broad Jump8 Explosive Push Ups 40Min AMRAP of:40c Ski20 KB Sumo DL High Pull @24KG15 Wall Ball 9kg10 … Continue reading →

For time of:30 Cal Air Bike15 Thrusters 30KG20 Cal Air Bike10 Burpee Box Jump Overs 24″10 Cal Air Bike5 Thrusters 50KG Time: 8min 14s WOD2E3MOM 4R:15 Wall Ball 9kg12 Box Jump 24″5 Deadlift 80KG

21-15-9 ofCal RowBurpee over RowerTime: 5:48 E3.5MOM 4R of:13 cal Bike10 Wall Ball 9kg10 Pylo Lunges 3R of:15 Mountain Climbers15 Russian Twist 24KG30s Hollow Hold60s Rest

10 Min to find high box Jump of the day E3MOM for 3R3 Depth Jump 20inch”8 Pylo Push Up E6MOM for 8 Rounds (Alt between A and B) A. 12 KB Deadlift 32kg12 Burpee Pull Up12 Cal AirBike30 Wall Ball … Continue reading →

Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals) 21-15-9:Row CalsBurpee Over RowerKB Swing @16KG 6:48

10 min Find High Box Jump – got the black + blue + green box (in south quay) E3MOM 3R:3 Depth Jumps @12-18″8 Pylo Push Ups Chipper for time:60 cal row50 Box Jump overs40 Goblet Squat @16kg30 DB Push Press … Continue reading →

Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals E3MOM for 4 Rounds8 Burpee over Bar12 Wall Ball @9KG12 Cal Row

4 Rounds For time: 25 Wall Balls 9kg10 burpee pull ups25KB Swings @16kg25m sandbag lunges @30kg50m Farmers Carry @24kg KBs 37:30 | 146BPM

Row 12R20s on : 40s Off70 calories total 21-15-9 of:Burpee over rowerWall Ball 9kg 6:20 PM:30 min easy bike