Friday, February 08, 2019

Class:
1.5h
Workout Name:
Session Vi
Description:
Rowing intervals
10 x 4:00 work*, 1:00 active rest
*low rate at <24spm (strokes per minute),
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
1.5h
Workout Name:
Session Vii
Description:
2 x 18-minute run @ RPE 6-7, maintain nose breathing, recover for 6-minutes between repeats
Target. Same distance on both runs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Session Viii
Description:
20-minute AMRAP
30 Wall ball @ 9/6kg (20/14lbs)
20/15 (cal) Assault bike
15 toes to bar
15 Pull ups
20/15 (cal) Row
30 DB box step overs, 24/20 @ 2 x 22.5/15kg (50/35lbs)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, February 07, 2019

Class:
2h
Workout Name:
Session IV
Description:
A. 3 Rounds for time
12 Overhead squat @ 70/47.5kg (155/105lbs)
9 Bar muscle up
Time cap 7-minutes
Rest for 6 to 10-minutes before part B
B. 3 Rounds for time
9 Overhead squat @ 80/57.5kg (175/125lbs)
15 Chest to bar pull up
Time cap. 7-minutes
Rest for 6 to 10-minutes before part C
C. 3 Rounds for time
6 Overhead squat @ 92.5/65kg (205/145lbs)
21 Pull up
Time cap. 7-minutes
D. Finisher
50 to 100 GHD sit up
Run 200m every time you stop
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
1.5h
Workout Name:
Session IV
Description:
A. 2 sets of 4 intervals (A1+A2+A1+A2)
A1. 2-minute AMRAP
3 6 9 12 15 etc.
Deadlift @ 70/47.5kg (155/105lbs)
Handstand push up
Box jump over, 24/20
Recover for 2-minutes before A2
A2. 2-minute AMRAP
1 2 3 4 5 etc. Hang (squat) clean @ 70/47.5kg (155/105lbs)
1 2 3 4 5 etc. Push jerk
2 4 6 8 10 etc. Bar facing burpees
Recover for 2-minutes before A1
Rest for 5 to 8-minutes between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, February 06, 2019

Class:
2h
Workout Name:
Session III
Description:
A. 2 to 3 sets of 4 intervals (A1+A2+A1+A2)
A1. 2-minute AMRAP
3 6 9 12 15 etc.
Deadlift @ 70/47.5kg (155/105lbs)
Handstand push up
Box jump over, 24/20
Recover for 2-minutes before A2
A2. 2-minute AMRAP
1 2 3 4 5 etc. Hang (squat) clean @ 70/47.5kg (155/105lbs)
1 2 3 4 5 etc. Push jerk
2 4 6 8 10 etc. Bar facing burpees
Recover for 2-minutes before A1
Rest for 5 to 8-minutes between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, February 04, 2019

Class:
2h
Workout Name:
Description:
For time:
40 handstand push ups
40 toes to bar
40 (cal) Assault Bike
40 DB box step overs, 24/20 @ 2 x 22.5/15kg (50/35lbs)
40 (cal) Row
40 Wall ball @ 9/6kg (20/14lbs)
Time cap. 16-minutes
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
1.5h
Workout Name:
Session I
Description:
A. 9 6 3
Overhead squat @ 65/45kg (145/100lbs)
Bar muscle up
Time cap. 6-minutes
Rest for 6-minutes before part B
B. 15 12 9
Overhead squat @ 52.5/35kg (115/75lbs)
Chest to bar pull up
Time cap. 6-minutes
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, February 01, 2019

Class:
1.5h
Workout Name:
Session Vi
Description:
3 x 10:00 work*, 3:00 active rest
*low rate at <24spm
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
1.5h
Workout Name:
Session Vii
Description:
RUN
2 x 18-minute run @ RPE 6-7, maintain nose breathing, recover for 6-minutes between repeats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

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