WOD

WOD 2018-06-28T09:38:33+00:00

Death Wish

Hump Day Thump Day and we carry on our bench/row/press triplet of power lifting excellence. The workout will need you to move quickly in tight organised pre planned sets, so you may get the opportunity to go to the wall and register the reps you so deserve..

Strength 

EMOM 15

4 Bench Press

8 Barbell Row

4/4 DB Strict Press

WOD

” Death Wish ”

70 DB Snatch (22.5/15)

60 Wall Ball

50 Deadlift (80/50)

40 HSPU

CAP 13

Pistol Grip

Our ‘nastics day and we re introduce the pistol squat into our repertoire. The endurance component will suit the athlete with big lungs and a good level of mobility and balance. We love new stuff..

Gymnastics 

EMOM 15

5 Pull Up

5 HSPU

5/5 Pistol Squat

WOD

” Pistol Grip ”

Row 1km

30 Pistol Squat

Run 1 mile

For time.

The Chief

With just 2 weeks left before we break for Christmas our goal is to develop consistency in barbell cycling. The ability to increase reps in each set, and accurately hit positions with each rep will stop the leakage of power. This new found efficiency will leave you less fatigued and your rest periods will  be shorter and more work will be done. Because work, particularly hard work pays off..

Strength

EMOM 15

5 Power Clean

5 Front Squat

5 Push Jerk

WOD

” The Chief “

5 x 3:00/1:00

3 Power Clean (60/40)

6 Push Up

9 Air Squat

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.

Smoking Gun

To celebrate our latest addition to the family we burn some serious calories on the new Assault bikes.

Strength

EMOM 15

3 Overhead Squat

3 Weighted Pull Up

6 BB Hip Thruster

WOD

” Smoking Gun ”

1:00 Cal Bike

1:00 Chest To Bar Pull Up

1:00 Overhead Squat (42.5/30)

1:00 REST

5 Rounds

Post separate scores for each exercise.

Compare to : 24/9/2018

HarDTop

D.T. with a twist. Add some running and we have a new set of functional requirements.

Strength

E 2 M 5 R

CG High Pull + HS/CLN + S/CLN + Push Jerk

WOD

” HarDTop ”

5 x 4:00

Run 400 m

1 round of  ‘D.T.’

*D.T. : 12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

Once you have completed 1 round rest until the next 4:00.