22092015 WOD

White Noise Women Workout A1) Hexbar Deadlift 10×10 50kg A2) DB Tricep Extension 10×10 17.5kg B1) DB Row 10×10 17.5kg B2a) Weighted Sit-Ups 5×10 16kg B2b) Weighted Side Bends 5×10...

21092015 WOD

300 Workout 25 Pull-ups – Strict 50 Deadlifts 60/40 50 Press-Ups 50 Box Jumps 24/20 50 Floor Wipers 60/25* 50 Single-Arm Kettlebell Clean & Press 16/12** 25 Pull-Ups – Strict *(Feet to left plate, feet down and to the middle , feet to right plate, then down = 1 rep) **(Start each rep on floor, 25 each arm alternately) Use very little power from the legs on the...

16092015 WOD

20min AMRAP Buy in with 100 burpees over the rower. In the remaining time row for meters. Final score is total meters rowed.

15092015 WOD

Warm Up 2×5 Wall Squat 2×10 Air Squat 2×5 Goblet Squat Then 10-1 Ladder of Air Squat + Press Ups Workout 10 Strict Press @ 5/7.5/10/12.5 DB’s + 750m Row @ 2k race┬ápace 3 sets/3 minutes rest Then 5 minute rest Then 10 Ring Row + 35 Burpees 3 sets/3 minutes...

14092015 WOD

Warm-Up Concept2 Row for 10 minutes – Stroke Rate 18 to 22 Two rounds of… 5 x Wall Squat 10 x Air Squat 5 x Goblet Squat 12/9 Strength… Establish a 9RM Deadlift Establish a 6RM Deadlift Establish a 3RM Deadlift Conditioning Tabata 20/10 x 8 Air Squats Tabata 20/10 x 8 DB Push Press 10/7.5/5 Core… FLR 300 seconds...