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WODs

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  • TEENS WOD
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29

  • WOD [A] 3 RFT: Dumbbell Push Jerks, Double Unders and Dumbbell Box Step-ups
  • COMP [A] 3 Position Snatch : 1-1-1-1-1
  • COMP [B] Weighted Hip Extension : 20-20-20
  • TEENS [A] Deadlift : 10-10-10
  • TEENS [B] Annie Annie
  • Warmup - 29/4/2019 Warmups : 1

30

  • WOD [A] Lifting: Overhead Squats, Front Squats and Back Squats
  • COMP [A] Run : 4x 400 m, rest 2 mins
  • COMP [B] AMRAP 6 mins: Toes-to-bars and Box Jump Overs
  • Warmup - 30/4/2019 Warmups : 1

May | 1

  • WOD [A] Omar Omar
  • COMP [A] Yoke Walk : 1-1-1-1, rest 3 mins
  • COMP [B] 3 RF-ME: Kipping Pull-ups
  • TEENS [A] AMRAP 20 mins: Wall Balls, Sumo Deadlift High-pulls and 200 m
  • Warmup - 1/5/2019 Warmups : 1

2

  • WOD [A] "FGB Style" - Deadlifts, Push-ups and Strict Knees-to-elbows
  • COMP [A] Hang Clean : 1-1-1-1-1
  • COMP [B] Row : 3 mins/2 mins/1 min
  • TEENS [A] AMRAP 10 mins: Handstand Push-ups, Muscle-ups and L-Sits

3

  • WOD [A] Power Clean & Push Jerk : 2-2-2-2-2-2-2-2-2-2
  • COMP [A] Back Squat : 3-3-3
  • COMP [B] FT: Med Ball GHD Sit-ups and Handstand Walks
  • Warmup - 3/5/2019 Warmups : 1

4

  • WOD [A] FT: Runs, Strict Pull-ups, Alternating Pistols and 4 more
  • Warmup - 4/5/2019 Warmups : 1

5

6

  • WOD [A] AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats
  • COMP [A] Run 3 km TT

7

  • WOD [A] 5 RFT: Deadlifts, Squat Cleans and Thrusters
  • COMP [A] Every 1 min for 10 mins: Split Jerk
  • COMP [B] "Tabata" - Row Calories : 8 x 20 secs / 10 secs
  • Warmup - 7/5/2019 Warmups : 1

8

  • WOD [A] Overhead Squat : 2-2-2-2-2-2-2-2-2-2
  • COMP [A] Alt EMOM 14 mins: Muscle-ups and Strict Handstand Push-ups
  • COMP [B] FT: L-Sits and Freestanding Handstand Holds
  • TEENS [A] Chipper: Walking Lunges, Strict Pull-ups, Alternating Pistols and 6 more
  • Warmup - 8/5/2019 Warmups : 1

9

  • WOD [A] Heartbreak Kid 3 RFT: Front Squats, Chest-to-bar Pull-ups and Double Unders
  • COMP [A] Farmers Carry : 1-1-1-1-1
  • COMP [B] AMRAP 7 mins: Assault Bike Calories, Sprints and GHD Sit-ups
  • TEENS [A] Lifting: Shoulder Press, Push Press and Push Jerks
  • TEENS [B] AMRAP 4 mins: Goblet Squats and Kettlebell Swings
  • Warmup - 8/5/2019 Warmups : 1

10

  • WOD [A] Lifting: Power Snatches, Hang Snatches and Snatches
  • COMP [A] Clean Pull : 3x5
  • COMP [B] Ski Erg Calories : 60 Reps for Time
  • Warmup - 10/5/2019 Warmups : 1

11

  • WOD [A] 3 RFT: 800 m, Burpee Box Jump Overs and Handstand Walks
  • Warmup - 11/5/2019 Warmups : 1

12

13

  • WOD [A] 21-15-9: Hang Power Cleans and Strict Ring Dips
  • COMP [B] Every 1 min for 12 mins: Snatch
  • COMP [B] Run : 7x 200 m, rest 1 min
  • TEENS [A] FT: Double Unders, Front Squats and Push Press
  • Warmup - 13/5/2019 Warmups : 1

14

  • WOD [A] Lifting: Back Squats, Shoulder Press and Weighted Pull-ups
  • COMP [A] Alt EMOM 14 mins: Burpees and Bar Muscle-ups
  • COMP [B] AMRAP 8 mins: Rope Climbs and Burpee Box Jumps
  • Warmup - 14/5/2019 Warmups : 1

15

  • WOD [A] AMRAP 20 mins: Strict Knees-to-elbows, Alternating Pistols and Handstand Walks
  • COMP [A] Every 1 min for 12 mins: Hang Clean & Jerk
  • COMP [B] "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs
  • TEENS [A] Overhead Squat : 5-5-5
  • TEENS [B] AMRAP 10 mins: Rows and Legless Rope Climbs
  • Warmup - 15/5/2019 Warmups : 1

16

  • WOD [A] AMRAP 15 mins: Deadlifts, Muscle-ups and Wall Balls
  • COMP [A] Shoulder Press : 7-7-7
  • COMP [B] 3x RFT: Sled Rope Pulls
  • TEENS [A] 2x 2 RFT: Shoulder Press, Ring Rows, Hollow Rocks and 2 more
  • Warmup - 16/5/2019 Warmups : 1

17

  • WOD [A] Power Clean & Push Jerk : 1x1
  • WOD [B] Grace Grace
  • COMP [A] Snatch Pull : 3x5
  • COMP [B] Pegboard Ascent : 6 Reps for Time
  • Warmup - 17/5/2019 Warmups : 1

18

  • WOD [A] Daniel Daniel
  • Warmup - 18/5/2019 Warmups : 1

19

20

  • WOD [A] Power Snatch : 1x1
  • WOD [B] Isabel Isabel
  • COMP [A] Every 1 min for 12 mins: Clean & Jerk
  • COMP [B] Row : 4x 250 m, rest 30 secs
  • TEENS [A] Deadlift : 3-3-3-3-3
  • TEENS [B] AMReps 7 mins (1,2,3,...): Shuttle Runs and Push-ups
  • Warmup - 20/5/2019 Warmups : 1

21

  • WOD [A] FT: Bar Muscle-ups and Dumbbell Push Jerks
  • COMP [A] Fat Bar Deadlift : 5-5-5
  • COMP [B] FT: Ski Ergs and 800 m
  • Warmup - 21/5/2019 Warmups : 1

22

  • WOD [A] Front Squat : 5-3-3-2-2-2-1-1-1-1
  • COMP [A] Alt EMOM 12 mins: Double Unders and Box Jump Overs
  • COMP [B] Farmers Carry : 1-1-1-1-1
  • TEENS [A] 5 RFT: Kettlebell Swings, Pull-ups and Box Jumps
  • Warmup - 22/5/2019 Warmups : 1

23

  • WOD [A] 3 RFT: Push-ups, Deadlifts and L-Sit Rope Climbs
  • COMP [A] AMRAP 7 mins: Handstand Walks and Burpee Muscle-ups
  • COMP [B] Kipping Pull-ups : 3x Max Rep
  • TEENS [A] 21-15-9: Dumbbell Squat Clean Thrusters and Burpees
  • Warmup - 23/5/2019 Warmups : 1

24

  • WOD [A] 21-15-9: Overhead Squats and Toes-to-bars
  • COMP [A] Every 1 min for 10 mins: Low Hang Snatch
  • COMP [B] Snatch Pull : 3x3
  • Warmup - 24/5/2019 Warmups : 1

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Jun | 1

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