Daily WOD

WOD 16-02-19

AMRAP 40 50 Burpees 500m row 50 KB Swings (24/16kg) 500m row 50 T2b 500m row 50 Push Ups 500m row

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February 16, 2019

WOD 15-02-19

Strength Complex: 5 sets every :90 1 power snatch 1 snatch Metcon 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 42.5/30kg 30/20kg 10 chest-to-bar pull-ups / jumping pull ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14…

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February 15, 2019

WOD 13-02-19

Strength Complex: 1 pause dip 1 pause jerk 2sec in catch + 2 sec pause stand up 1 push jerk E2mom x 5 Metcon 3 Rounds: 100DU 35 Burpees 20 Single Arm DB shoulder to overhead

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February 13, 2019

WOD 12-02-19

Metcon For time: 5 rounds 25 Wallball 15 T2b 10 hang power clean 60/40 400m run Rest :60

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February 12, 2019

WOD 11-02-19

Strength Back squat 4  4  4 (4441) Metcon EMOM x 18 1. Assault Bike Cals 2. Max rep Jump Squats 3. Rest 4. Rowing Cals 5. Max rep Jump Lunges 6. Rest

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February 11, 2019

WOD 09-02-19

Metcon: Teams of 3 3 rounds 120 wallball 60 t2b 120 double unders *every 3 mins 3 burpee to plate (syrnco)

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February 9, 2019

WOD 08-02-19

Strength Snatch complex: Every :90 x 5 1 power snatch 1 hang power snatch 1 snatch Metcon Workout 17.1 For time: 10 dumbbell snatches 22.5/15kg 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee…

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February 8, 2019

WOD 06-02-19

Metcon: 0:00 – 5:00 800m run 5:00 -10:00 Amrap: Clean 10:00 – 15:00 800m run 15:00 – 20:00 Max bar facing burpee 20:00 - 30:00 2000m row

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February 6, 2019

WOD 05-02-19

Strength Back Squat 5 5 5 (5551) Metcon: For time: 3 rounds 15 Dumbell thrusters 20 Dumbell walking lunge 50 double unders rest :90

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February 5, 2019

WOD 04-02-19

Strength Complex 5 sets: 2 pause jerk 2 push jerk (2 sec pause in catch) 1 push jerk Metcon Emom x 15 Mins Min 1: 12/10 cal AAB Min 2: 8 hand stand push up Min 3: 6 bar Muscle up

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February 4, 2019
"Working with Edel Fitzpatrick was one of the biggest eye openers I've had in the fitness industry! She has a vast experience and a foundation of knowledge on human kinetics and physiology second to none! Her take no nonsense attitude and positive influence on my training made such a difference to my mentality in terms of what I can achieve physically!! Absolute inspiration and absolute tank ;-) The pleasure (and the pain) was all mine and I'm sad I won't be coached by her again !! :-( World Class! "Michael Tully"
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