“ALL IN”

February 14th, 2019 Posted by No Comment yet

3 RM Bench Press

“ALL IN”

5 MIN
ROW 500 M REMAINDER =
MAX S2OH
1 MIN TRANSITION
5 MIN
50 CALORIES REMAINDER =
MAX BURPEES
1 MIN TRANSITION
5 MIN
100 WALL BALLS REMAINDER =
MAX DOUBLE UNDERS

RX 60/40
SCORE IS REPS

“UPSIDE”

February 14th, 2019 Posted by No Comment yet

Core x 3 rounds

5 x 5 Front Squat* HEAVY

“Upside “

21 * 15 * 9 * 3
Wall Balls
HSPU
* = 30 D Unders

3 * 9 * 15 * 21
S2OH
Front Squat
* = 10 D Unders

Running clock
RX 50/35

25 min cap

“GYM NASTY”

February 12th, 2019 Posted by No Comment yet

10 Min EMOM
5 Strict*Pull Ups*Ring dips*HSPU
40/50/60/70 Double Unders

Gym NASTY

10 Thrusters
8 HSPU
6 Pull Ups
400 M Run

5 Rounds for time

2 MINUTES REST

Max HSPU in 2 Min

25 Min cap

RX = 60/40

“BEAUTY & THE BEAST WOD 4”

February 11th, 2019 Posted by No Comment yet

1 RM Clean

“Beauty Beast WOD 4”

in pairs- 1 working @ a time/hand tag

50 Cals – BG =30 cals
30 Burpee box jump overs – 24/20
30 C2B Int/Ms = 30 Pull Ups BG = ring rows
50 Wall Balls 9/6 BG 6/3
30 C2B Int/Ms = 30 Pull Ups BG = ring rows
30 Burpee box jump overs – 24/20
50 Cals – BG =30 cals
9 minute cap
2 minute REST
50 Cals – BG =30 cals
30 Burpee box jump overs – 24/20
30 C2B Int/Ms = 30 Pull Ups BG = ring rows
50 Wall Balls 9/6 BG 6/3
30 C2B Int/Ms = 30 Pull Ups BG = ring rows
30 Burpee box jump overs – 24/20
50 Cals – BG =30 cals
9 minute cap

“LOOP”

February 10th, 2019 Posted by No Comment yet

EMOM -9 MINUTES
10 Snatches
10 Hang Snatches
10 OHS

“lOOP”

in pairs
30 Clean & Jerks
30 Snatches
Must hand tag: 1 working @ a time
RX 60/40 SC/MS 50/35 BG 45/30
7 MIN CAP
3 Minute REST
12 MIN AMRAP
100 KB deadlifts *standing on w.p
100 m run BOTH
75 KB front squats
100 m run BOTH
50 Single arm KB Push Jerk
100 m run BOTH
25 Devils Press
100 m run BOTH
one working at a time* both run
RX 28/20 SC/MS 24/16 BG 16/12

“FOR SHIZEL”

February 6th, 2019 Posted by No Comment yet

Rx Hang Sq Clean /Sc power Clean

“For Shizel”

Buy In : 50 Burpees

30 Hang Snatch
15 Pull Ups
30 S20H
15 T2B
30 Front Lunge
15 HSPU
30 Hang Clean
15 Ring Dips

Buy Out : 50 Burpees
Rx=30/45

“FIT MUM 5”

February 4th, 2019 Posted by No Comment yet

1 RM Snatch

“FIT MUM 5”

21 * 15 * 9
Pull Ups
Box Jump Overs
Deadlift
7 min CAP
RX 100/70
Int/M40 pull ups 15/10/5 -55kg
Sc/M45 Pull Ups 10/8/6 – 45kg
BG = W.P GTO – 40kg
1 min REST

6 M Handstand walk
20 Wall Balls
20 KB Swing
6 M Handstand walk
remainder of time
ME H.S.P.U
5 min CAP
HS walk can be scaled to 12M
Goblet walking lunge
RX- 8kg/24kg INT/M40 -6kg/20kg
can do thrusters instead of HSPU
35 kg SC/M45- 6kg/16kg – thrusters
30kg BG- 4kg/12kg/25kg thrusters

“FIT MUM 2”

February 3rd, 2019 Posted by No Comment yet

Core x 3

1 RM Clean & Jerk

“fit MUM 2”

9 Power Cleans
9 Burpee Over Bar
2 rounds
12 S2OH
12 Pistols/Air Squats
2 rounds
15 OHS
15 Double Unders
2 rounds
12 Min CAP
RX – 55/45/35
Int/M40 – 45/35/30
SC/M45 – 40/30/25

“WETA”

February 1st, 2019 Posted by No Comment yet

1 Min ME Thrusters
1 Min ME B.O.B (lateral)
2 Rounds

5RM Strict S2OH – Rig

“WETA”

Buy In : 800 m Run

50 KB Swings
10 Burpee 2 W.P
50 KB OH Squat
10 Burpee 2 W.P
50 KB Seated S2OH
10 Burpee 2 W.P
50 KB OH Lunge
10 Burpee 2 W.P
50 Russian twist
10 Burpee 2 W.P
50 Goblet Squats

Buy Out : 800 m Run
RX 24/16

“B&B WODS”

January 31st, 2019 Posted by No Comment yet

EMOM 12 min
1- Snatches x 10
2- Sq Snatch x 10
3 – Hang Snatch x 10
4- OHS x 10

“B&B WODs”

5RFT – 10 min CAP
RX 100 D.Unders
6 Bar M UP
7 HSPU
16 Pistols

INT/Mast
60 D.Unders
6 Burpee to pull up
7 Hand release press ups
32 Air Squats

SC/BG
100 Single skips
6 burpee to knee tucks
7 Press ups
32 Air Squats
REST 5 minutes
30 Clean & jerk & 30 Snatches
shared – one working at a time
RX 60/40 ***INT/Mast 50/35
SC/BG 45/30