WOD - Sat 10th Feb
A) Beep test B) AMRAP in 5: 800m run Max rep snatch 42.5/30 *Rest 2 min AMRAP in 4: 400m Run Max rep snatch 52.5/35 *Rest 2 min AMRAP in...
WOD - Fri 9th Feb
Metcon: A) For time: 40 Ab mat sit-ups 20 D-Ball squats 150/100# *Must swap shoulder every 2 reps [10 min cap] B) EMOM for 21: 1st - :30...
WOD - Thurs 8th Feb
“Roycey boy” AMRAP in 27: 8 Toes to bar 2 Hang squat cleans @BW 19 Double unders 9-1 Arm DB shoulder to overhead @30% BW (R/L)...
WOD - Wed 7th Feb
Strength: A) Find a 1 RM for the complex: 3 Push press + 2 Push jerk + 1 Split jerk Then 3 x 6(3+2+1) at 90% of 1 RM [20min cap] Metcon:...
WOD - Tues 6th Feb
Metcon: A) 15-12-9-6-3 reps: Deadlift 70/45 Pull-up [10 min cap] *Rest 3 min B) 12-9-6-3 reps: Deadlift 102.5/70 Chest to bar pull-up [8...
WOD - Mon 5th Feb
“Open Workout 15.5” For time: 27-21-15-9 reps: Cal Row Thruster 42.5/30 [12 min cap] OR “Open Workout 15.5 Scaled” For time: 27-21-15-9...
WOD - Sat 3rd Feb
“Nannie” 5 Rounds for time: 30 Ab mat sit-ups 15 Overhead squats 42.5/30 30 Double unders 400m Run [30 min cap]
WOD - Fri 2nd Feb
Strength: Find a 2 RM Bench press [15 min cap] Metcon: AMRAP in 15: 5 Pull-ups 10 D-Ball cleans 100/65# 5 Strict handstand push-ups 10...
