Category Archives: WOD

STRENGTH front squat 5×2 METCON 5 rft 10 push up 5 burpee box jump @ 30/24 Note Basic Yoga course starting tomorrow at 7.30pm (€40) and Paleo/Primal 101 workshop this Saturday at 12pm (free, members only), both must be pre … Continue reading →

“THE FRIDAY NIGHT CHIPPER” 30 kb swings 10 burpees 30 wall balls 10 burpees 30 push ups 10 burpees 400m run No normal classes tomorrow folks, just a full day of competition.

HBBS 3×3 @ 85% MET-CON 6 ROUNDS OF 3 hang power cleans @ 60/40 4 over the box jumps @ 30/24 5 c2b pull ups RX + Power cleans @ 70/50 bar muscle ups

push press 15 mins to a 1 rep max MET-CON 10 MIN amrap 10 wall ball 10 pull ups/ring rows (RX+ 2 rope climbs)

Open gym Olympic lifting @ 7-8pm

Strength High Bar Back Squat: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes. Conditioning 5 rounds for total reps of: 1 min to complete 5 Power Cleans @ 70Kg/45Kg -with the remainder … Continue reading →

7X2 Hang Snatch (above the knee) – heaviest possible, rest 60 sec Conditioning 3 rounds for total working time of: Run 400m 25 Wall Balls 20/14# *Rest 1 minute Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls … Continue reading →

Open Gym Olympic lifting @ 7-8pm

HBBS: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes. -then- For time: 50 Burpees 20 Front Squats @ 70% 50 Burpees Notes: Fronts Squats must be taken from the … Continue reading →

Hang Snatch (5×3) heaviest possible Notes: These should be performed UB if possible, but it is not required. -then- For time: 30 Double-Unders 3 Power Cleans @ 70/45kg 30 Wall Balls 20/14# 6 Power Cleans @ 70/45kg 15 T2B 9 … Continue reading →