Today's WOD: August 18, 2018

Superman 50’s

FOR TIME – in groups of 3 or 4 people – on focus pads [Superman Punches] x 50 [Lead Superman Push Kicks] x 50 [Rear Superman Push Kicks] x 50 [Superman Elbows] x 50 [Lead Superman Knees] x 50 [Rear Superman Knees]

Read More

Recent WODs

50’s

FOR TIME – groups of 3 or 4 people – on focus pads [Straight Lead & Rear] x 50 [Lead Round Kick] x 50 [Rear Round Kick] x 50 [Lead & Rear Uppercut] x 50 [Lead Straight Kick] x 50 [Rear Straight

Read More

Kick Ass Burpees

AMRAP, on own or in pairs [Lead Round Kick + Burpee] x 10 [Rear Round Kick + Burpee] x 10

Read More

Freestyle Padwork 2

In pairs 5 x 3 min rounds In between each round, both partners do 10 x Press-Ups and 10 x Sit-Ups   Use: Jab Crosses Lead and Rear Hooks Lead and Rear Uppercuts Lead and Rear Elbows Lead and Rear Round Kicks

Read More

Round Kick Pyramid

FOR TIME, on own or in pairs Lead and Rear Round Kicks x 1 Press-Up x 1 Lead and Rear Round Kicks x 2 Press-Up x 2 Lead and Rear Round Kicks x 3 Press-Up x 3 Lead and Rear Round Kicks

Read More

Freestyle Padwork 1

In pairs 3 x 3 min rounds In between each round, both partners do 10 x Press-Ups and 10 x Sit-Ups   Use: Jab Crosses Lead and Rear Hooks Lead and Rear Uppercuts Lead and Rear Elbows Lead and Rear Round Kicks

Read More

250 Blaster

AHAP, in threes Complete all the following exercises FOR TIME 250 x Jab Crosses 250 x Lead and Rear Knees 250 Lead and Rear Push Kicks    

Read More

5 Count Circle

AMRAP, 19 minutes, in groups of 4 or more All members of the group stand/sit in a circle Each person in the circle counts 5 reps whilst everyone executes exercise 1 (as shown below) on each count When the count comes back

Read More

Vee-thrust-ees

On own; AMRAP for 17 mins   8 x V-up Crunches 6 x Thrusters 4 x Burpees  

Read More

Bruce Lee Split-Squat WOD

On own; AMRAP for 15 mins   3 sets of 20 ¬†– ¬†Alternate Splits 3 sets of 20 – Jumping Squats  

Read More