WOD (WORKOUT OF THE DAY)

WOD 7/10

WEIGHTLIFTING:

Deadlift

Build to a Heavy Set of 10


CONDITIONING
:

”U-TURN”

COMPETE/TRAIN

For Time [25 Minute Cap]
15-12-9-6:
Deadlifts 102.5/70

24-18-12-9:

Calorie Assault Bike

Directly Into…

6-9-12-15:
Toes to Bar

9-12-18-24:
Calorie Assault Bike

SWEAT

For Time [25 Minute Cap]
15-12-9-6:
Deadlifts 70/50

24-18-12-9:
Calorie Assault Bike

Directly Into…

6-9-12-15:
Toes to Bar
9-12-18-24:

Calorie Assault Bike

Built By CompTrain

3-2-1…GO

WOD 6/10

GET A PUMP ON

A.

AMRAP 10 for quality of: 

10 Bench Press

12 Incline Bench Press

12 Bench Dumbbell Flies                                

10 Single Dumbbell Head Curls 

 

Rest 1 mins before B

B.

AMRAP 10 for quality of: 

10 Spanish Squats

10 Toes Elevated Dumbbell RDL            

10 Dumbbell Lunges

15 Standing Dumbbell Calf Raises

 

Rest 1 mins before C

C.

AMRAP 10 for quality of: 

10 Banded Push-ups 

15 Band Tricep Extensions              

15 Prisoner Sit-ups 

15 Pulse Ups 

Copenhagen Plank, L 30 secs/R 30 secs 

15 L/15 R Kettlebell Front Rack Marches

 

Rest 1 min before D

D.

AMRAP 10 for quality of: 

10 Strict Press

10 Dumbbell Z Press
10 Dumbbell Snow Angels

10 GHD Hip Extensions 

10 Split Stance Dumbbell RDL

 

3-2-1…GO

StrengthWOD 5/10 kl.16.30

A: 5 set AMRAP EMOM
Strict Wall Handstand Push-Up/pike Push-Up

B: 5 set AMRAP EMOM
Pull-Ups

C: 5 set of
Back Squat 5 reps
Box Jumps 8 reps 70/60 cm
Start each 150s

D: 5 set, 5,4,3,2,1 reps
Woman Maker 22.5/15 kg

C: 300m heavy famers Walk. 2 x 22.5/15 kg
Paus = 10 HR push up rest in top position

WOD 5/10

WEIGHTLIFTING:

Strict Press

Build to a Heavy Set of 20 reps

 

CONDITIONING:

”CHIPPER GONE BAD”

COMPETE/TRAIN

AMRAP 18:
100 Wallballs 9/6
80 Dumbbell Snatches 22.5/15
60 Box Jumps 60/50
40 Double Dumbbell Push Press 22.5/15
Max Calorie Row

SWEAT

AMRAP 18:
100 Wallballs 6/4
80 Dumbbell Snatches 15/10
60 Box Jumps 60/50
40 Double Dumbbell Push Press 15/10
Max Calorie Row

Built By CompTrain

3-2-1…GO

WOD 4/10

CONDITIONING:

”HANGING ON A MOMENT”

COMPETE/TRAIN

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans 70/50
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round

SWEAT

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans 50/35
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round

Built By CompTrain

3-2-1…GO

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