Category Archives: WOD

E6MOM 4R:60s Bear Crawl60s Sled Push 100kg60s Sled Pull 100kg then:-10 Tempo Goblet Squat 16kg8 DB Bent over Row 17.5kg8 KB Forward Lunge 17.5kg Accumulate 110cals on airbikeTop of every 2mins4 Burpee Broad Jump8 Wall Ball 6kg

EMOM6M1 High Box Jump E3M 12Min3 Broad Jump (Reset every rep)8 Pylo Push Ups For Time (24Min Cap)1000m Row100 Wall Ball 6kg80 DB Snatch 12.5kg60 Box Jump Overs40 Strict Pull Ups (with Band)20 Burpees *Ended on 12 Strict Pull Ups … Continue reading →

5R of:15m Sled Push 150kg15m Sled Pull 100Kg8 Goblet Squat 16kg10 Push Ups Every 5 Min 5 Rounds:3:30 Bike RPE310 Dumbbell Deadlift 2×12.5kg10 Dumbbell Push Press 2×12.5kg10 Inverted Row

21-15-9 of:Deadlift @60kgAirBike Cals 5:28 AMRAP 8 of:10 Burpee Pull Ups15 Box Jump Overs20 Sandbag Lunges 25kg 3R+ 10 +1

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 →