WOD

WOD2019-10-31T16:02:52+13:00

TNT

Heavy snatches and bike. Just bike. But FAST bike!

STRENGTH

Snatch
Every 1:00 (10 sets)
1 Snatch @80%

WOD

” TNT ”

Every 4:00 (5 sets)
Max Effort 20/15 Calorie Assault Bike

Special Beam Cannon

Chill Out Friday with some fun skill stuff and get your Swole on too   ;-)

WOD

” Special Beam Cannon ”

AMRAP 5 Minute (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Strict Pull ups (weighted if possible)

-Rest 2 minutes-

-at 19:00-
AMRAP 5 Minute (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2x 22.5/15)

-Rest 2 minutes-

-at 38:00-
AMRAP 5 Minutes (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 45:00-
5 Minute EMOM
15 Barbell Curls (20/15)

Vegeta

Pressing strength then we go after a fun three rounder of moderate to high intensity bike and some heavy hang snatches. Check your SW notes for strategy on this one.

STRENGTH 

Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%

WOD 

” Vegeta ”

3 Rounds
30/22 Calorie Assault Bike
10 Hang Power Snatch (60/40)

CAP 16:00

Dragon Ball Z

Going heavy for a pair of singles on the minute today. Then a moderate intensity piece with wall balls and toes to bar. The goal is to keep moving and pit down smaller sets with minimal rest. Go get it!

STRENGTH

Squat Clean and Jerk
Every 1:00 (10 sets)
2 Clean and Jerks @75% (singles)

WOD

” Dragon Ball Z ”

12:00 AMRAP
20 Wall Balls (9/6)
20 Toes to Bar

Goku

Heavy squatting then some engine work and upper body muscular endurance.

STRENGTH

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%

WOD

” Goku ”

5 sets
2:00 Amrap
75 Double Unders
Max Push Ups
– Rest 1:00 between sets –