Daily WOD

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WOD Friday 5/6/20

WARMUP: 6 mins: 10 pass through 10 BW renegade row with pushup 10 sec hollow body hold 100m run STRENGTH: Complete 3 sets: A1) Chainsaw row (21X2) x 6-10/arm A2)…

WOD Wednesday 3/6/20

WARMUP: 50 Jumping jacks then 2 rounds: 10 wall ankle mob/leg 5 air squats 10 alt curtsy squats 10 good mornings 10 russian twists STRENGTH: Complete 3 sets for quality…

WOD Tuesday 2/6/20

WARMUP: 3 rounds: 20 single skips 20 sec plank hold 16 Quadruped shoulder taps 10 Alt single leg RDL STRENGTH: 3 sets for quality: rest 30 secs between movements A1)…

WOD Monday 1/6/20

WARMUP: 2 rounds: 10m bear crawl 5 yoga pushup 10 good mornings 5 squat to stand STRENGTH: Complete 4 sets – resting 30-45 secs between movements A1) Cyclist Squat (42X0)…

WOD Saturday 30/5/20

WARMUP: 3 rounds: 8 wall ankle mob/leg 5 Quadruped Reach through and reach back Tx rotations 5 Squat to Stand 10 alt curtsy squats METCON: “Rancy” 5 Rounds For Time:…

WOD Friday 29/5/20

WARMUP: 3 rounds: 10 shoulder pass throughs 10 good mornings 10 Hollow Body Rocks 20 sec pike position hold STRENGTH: EMOM for 16 Mins 1: Max Wall Crawls in 60…

WOD Thursday 28/5/20

WARMUP: 3 Rounds of 20 Shoulder Pass Throughs 10 Scap Push-ups 5 V-ups or V-tucks STRENGTH: 21-15-9 reps for quality: Single Arm Bent Over Rows (left arm) Single Arm Bent…
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