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WOD - Wednesday 31st May 2017

31/5/2017

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20min AMRAP

400m Run
15 GHD Sit Ups
​15 Box Jump Overs 24/20"

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WOD - Tuesday 30th May 2017

30/5/2017

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A) Ring Muscle Up Progressions

B) 5 RFT
10 Clean and Jerk 60/40kg
​3 RMU

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WOD - Monday 29th May 2017

29/5/2017

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A) Back Squats
5 Reps E90sec x 7sets inc load

B) 15min AMRAP
25 Double Unders
20 Russian KBS 24/16kg
15 Wall Balls 9/6kg

​
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WOD - Saturday 27th May 2017

27/5/2017

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ML17.4

16min AMRAP

9 Cal Row
21 Bar Facing Burpees
9 Thrusters

15 Cal Row
15 Bar Facing Burpees
15 Thrusters

21 Cal Row
9 Bar Facing Burpees
​21 Thrusters

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WOD - Friday 26th May 2017

26/5/2017

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Partner up and share the load to complete as many rounds as possible in 20min.
Alternating movements with your partner

21 Russian Twists 9/6kg
14 Pull Ups 9/6kg
7 Snatches 50/35kg



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WOD - Thursday 25th May 2017

25/5/2017

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A) Front Squat
3 Reps
EMOM x 10min

B) 21 - 15 - 9 Reps for time
Thrusters 40/30kg
SDLHP 40/30kg

*50 Double Unders before starting each round


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WOD - Wednesday 24th May 2017

24/5/2017

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Great 8's

8 RFT
8 Burpees
8 K2E
8 Spartan lunges
8 Sit Ups
8 Goblet Squats 24/16kg
8 Push Ups
8 KBS 24/16kg
8 Cals Air Bike

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WOD - Tuesday 23rd May 2017

23/5/2017

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A) Skills 15min

BMU/RMU

B) Complete for time
Run 1200m (3x400m)
12 Ring Muscle Ups
Run 800m (2x400m)
8 Ring Muscle Ups
Run 400m
4 Ring Muscle Ups
Run 200m
2 Ring Muscle Ups

*Scaling options
BMU
Ring Row/Dip

25min Cap
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WOD - Monday 22nd May 2017

22/5/2017

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20min AMRAP

6 Deadlifts 50/35kg
6 Hang Power Cleans 50/35kg
6 Front Squats 50/35kg
6 S2O 50/35kg
6 Back Squats 50/35kg


​
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WOD - Saturday 20th May 2017

20/5/2017

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Masters League WOD ML 17.3

Complete 3 Rounds For time
Hero
18 HSPU
15 Hang Squat Clean
Warrior
12 Wall Walks
15 Hang Squat Cleans
Soldier
15 HR Push Ups
15 Hang Squat Cleans

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WOD - Friday 19th May 2017

19/5/2017

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Partner Up and Share the Load

Complete for time
2km on Rower
100 OH Lunges 24/16kg KB
50 KBS 24/16kg
10 Rope Ascents
50 KBS 24/16kg
100 OH Lunges 24/16kg
2 Miles on Air Bike

​

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WOD - Thursday 18th May 2017

18/5/2017

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Complete for time

800m Run
8 Strict Pull Ups
8 HSPU
600m Run
12 Strict Pull Ups
12 HSPU
400m Run
16 Strict Pull Ups
16 HSPU
200m Run
20 Strict Pull Ups
​20 HSPU

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WOD - Wednesday 17th May 2017

17/5/2017

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A) Snatch 
Find your 1RM
17min

B) 5 RFT
20 Wall Balls 9/6kg
10 Deadlifts 100/70kg

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WOD - Tuesday 16th May 2017

16/5/2017

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Complete for time

Buy in 100 Double Unders

40 - 30 - 20 - 10
Burpees to 6" bar
T2B

Cash out 100 Double Unders

25min cap

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WOD - Monday 15th May 2017

15/5/2017

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A) Clean and Jerk
Find your 1RM
15 min

B) 10min AMRAP of
5 Clusters 50/35kg
10 Pull Ups

​
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WOD - Saturday 13th May 2017

13/5/2017

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Courtesy of the Masters League
ML 17.2 WOD

Complete for time
60 Double Unders
20 Wall Balls
15 Deadlifts
90 Double Unders
20 Wall Balls
15 Deadlifts
120 Double Unders
20 Wall Balls
15 Deadlifts

Choose your level
​Soldier/Warrior/Hero

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WOD - Friday 12th May 2017

12/5/2017

0 Comments

 
20 min Partner AMRAP

100 DB Snatches 25/20/15
80 Burpees
60 Cals Rower
40 Cals Bike
20 BMU (C2B)

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WOD - Thursday 11th May 2017

11/5/2017

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On a running clock, perform
5 x 5 minute rounds with a
1 min rest in between rounds.

Start each round with
2min plank, then
200m Run, then remaining time
Max Effort Rope Ascents

*Each break in plank = 5 Burpees before you can do the 200m Run

​Record your total Rope Ascents

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WOD - Wednesday 10th May 2017

10/5/2017

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A) Back Squat
5 x 5 Reps
17 minutes

B) Complete for time
40 DU
20 Full Snatches 40/25kg
20 FR Lunges 40/25kg
40 DU
15 Full Snatches 50/30kg
15 FR Lunges 50/30kg
40 DU
10 Full Snatches 60/35kg
10 FR Lunges 60/35kg
40 DU
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WOD - Tuesday 9th May 2017

9/5/2017

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A) Push Press
E90sec
5 Reps x 7 Sets
Increasing Load

B) 7min AMRAP
1 Dip
1 Strict Pull Up
1 T2B
2 Dips
2 Strict Pull Ups
2 T2B
3 Dips
3 Strict Pull Ups
​3 T2B
4 Dips
4 Strict Pull Ups
​4 T2B
5 Dips
5 Strict Pull Ups
​5 T2B ....etc

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WOD - Monday 8th May 2017

8/5/2017

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Hero WOD 'Ship'

9 RFT
7 Squat Cleans 83/55kg
​8 Burpee Box Jumps 36/30"

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Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
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WOD - Saturday 6th May 2017

6/5/2017

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Partner up and complete

4 RFT
4 Rope Ascents
8 S2O 60/40kg
16 Deadlifts 100/70kg
32 GHDs
64 Wall Balls 9/6kg

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WOD - Friday 5th May 2017

5/5/2017

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Hero WOD 'Moszer'

9 Rounds for time

300m Run
6 Air Squats
6 Pull Ups
6 Box Jumps 24/20"
6 Burpees
6 Sit Ups
6 Lunges
6 Russian KB swings 24/16kg

In honor of Fargo police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.
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WOD - Thursday 4th May 2017

4/5/2017

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Complete for time

25 Power Cleans 50/35kg
5 T2B
20 Power Cleans 60/40kg
10 T2B
15 Power Cleans 70/45kg
15 T2B
10 Power Cleans 80/50kg
20 T2B
5 Power Cleans 90/55kg
25 T2B
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WOD - Wednesday 3rd May 2017

3/5/2017

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A) Bench Press
E90sec  Increasing Load
5 Reps x 7 Sets

B) 3 RFT
400m Run
15 Thrusters 40/30kg

15 Bar facing Burpees

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