WODs

WOD [A]

Runs, Rests

Run 1600m Rest 3 mins Run 1200m Rest 2 mins Run 800m Rest 1 min Run 400m

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COMP [B]

Front Squat : 3-3-3-3-3

Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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COMP [C]

AMReps 7 mins: Muscle-ups and Dumbbell Snatches

As many reps as possible in 7 mins of: 1 Muscle-up 2 L Dumbbell Snatches, 32/24 kg 2 R Dumbbell Snatches, 32/24 kg 2 Muscle-ups 4 L Dumbbell Snatches, 32/24 kg 4 R Dumbbell Snatches, 32/24 kg 3 Muscle-ups 6 L Dumbbell Snatches, 32/24 kg 6 R Dumbbell Snatches, 32/24 kg ... Continue adding 1 Muscle-Up and 2 Dumbbell Snatches until time expires.

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TEENS [A]

Deadlift 10-8-6-4

Deadlift 10-8-6-4 Use the heaviest weight you can for each set. Rest as needed between sets.

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TEENS [B]

Weighted Pull-up 5-4-3-2

Weighted Pull-up 5-4-3-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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Warmup - 22/1/2020

Warmups : 1

Warmups 1 Rest as needed between sets.

Dynamic Warm Up: Wrist circles Arm circles Torso rotations Hip circles Calf stretches Calf pumps 200m Jog Modified Lauren Dynamic Warmup (jog back) Butt kicks High knees Spiderman crawl Butt sits Kipping Swings x 20 200m Run – vary pace (Jog to the turn; build to fast to half way, jog to the turn, high skips to the back door and in) Walking leg swing – touch toe Side step – R Side step – L Crossovers – R Crossovers – L Pull ups x 5 reps 200m Run – Vary pace 50m easy, 50m build speed to sprint

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