Saturday 30 Nov - Partner WOD - 20 Rnds - 3 KettleBell Cluster (24/16), 9 Kettlebell Swing, 27 Double Under. 20 Rnds - 3 Dumbbell Box Step Over (22.5/15), 6 HandStand PushUp, 9/7 Cal AirBike
This WOD can also be done solo if you prefer to work alone.
Thanks to Em for this one.
Thursday 28 Nov - EMOM - 15 Mins - 1 Back Squat. EMOM - 15 Mins - 2 Push Press
EMOM = Every Minute On The Minute
Tuesday 26 Nov - ‘Happy 40th Ros’ - 4 Rnd - 10 HandStand PushUp, 10 Hang Snatch (40/30), 10 Burpee, 10 V-Sit, 40 Double Under. 3 Min Rest then 4 Min AMRAP - Partner Barbell Seated Press (20/15)
Thanks to Ros for this workout. It’s her 40th so it’s all of her favourite things!
Monday 4 Nov - Open WOD 20.4 - 30 Box Jump, 15 Clean & Jerk (43/29), 30 Box Jump, 15 Clean & Jerk (61/38), 30 Box Jump, 10 Clean & Jerk (83/52), 30 Pistol Squat, 10 Clean & Jerk (102/65), 30 Pistol Squat, 5 Clean & Jerk (124/79), 30 Pistol Squat, 5 Clean & Jerk (142/93)
Box Jumps can also be Box Step Ups
For those registered in the open this workout has a 20 min cap.
For those not registered the time cap is 30 mins
Saturday 2 Nov - 10 Min AMRAP - 10 Double Under, 8 PushUp, 6 Dumbbell Snatch (30/20), 4 V-Sit, 2 Burpee PullUp. 1 Min Rest - 8 Min AMRAP - 8 PushUp, 6 Dumbbell Snatch (30/20), 4 V-Sit, 2 Burpee PullUp. 1 Min Rest. 6 Min AMRAP - 6 Dumbbell Snatch (30/20), 4 V-Sit, 2 Burpee PullUp. 1 Min Rest. 4 Min AMRAP - 4 V-Sit, 2 Burpee PullUp. 1 Min Rest. 2 Min AMRAP - Burpee PullUp
Subscribe to:
Posts (Atom)
