It’s a Holiday today guys and as the gym is closed I’m posting a basic Body Movement WOD that you can do at home, on the beach or where ever you may have found yourself today. WOD: 20 minute AMRAP 5 Push Ups 10 Air Squats 15 Sit Ups
Monday 31st March 2014 Read More »
WOD: 750 M Run 50 KB Swing (45#W; 55#M) 400 M Run 50 Box Jumps (20″ W; 24″M) 150 M Run 50 Push Ups 1 Mile Run 100 Sit Ups
Saturday 29th March 2014 Read More »
WARM UP: High Knees; Butt Kicks; Lunges (Forward and Backwards); Inch Worms; Bear Crawls; Crab Walks – 2 minutes each.Â
Thursday 27th March 2014 Read More »
Open: 14.5Â So Castro served up pretty much what we were all expecting – burpees and thrusters but I don’t think anyone could have guessed this wicked combination of reps OR for that matter the fact that this WOD would be unlike the others and be for time. So here it is: 14.5 For time
Friday 28th March 2014: 14.5 Read More »
WARM UP: 25 Push Ups 25 Sit Ups 25 Flutter Kicks 25 Mountain Climbers
Wednesday 26th March 2014 Read More »
WARM UP: PVC 30 Air Squats 30 Over Head Squats 30 Pass Throughs 30 Jumping Jacks 30 Flutter Kicks
Monday 24th March 2014 Read More »
WARM UP:Â PVC 30 Air Squats 30 Over Head Squats 30 Pass Throughs 30 Jumping Jacks 30 Flutter Kicks WOD: 10 Rounds for time of: 150 M Run 50 Air Squats
Tuesday 25th March 2014 Read More »
14.4 – The Chipper When Castro announced this Chipper I gasped – I’m sure we all did! For the first time ever in the Open the Concept 2 Rower was going to be introduced! The WOD was this: Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball
14.4 Wrap Up: The Chipper Read More »
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