Daily WOD

WOD 19-10-18

The pussy dodgers: Big bad Tom & Fabulous Fergus  5 rounds 20 wallball 20/14 10 clean and jerk 50/35 20 box jumps 10 power snatch 400m run

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October 19, 2018

WOD 17-10-18

Strength Back squat 6 6 5 5 (32×1) Rest 2-3 mins Metcon 12 min Amrap 20 cal AAB 12 front squat 60/40 9 down up

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October 16, 2018

WOD 16-10-18

Strength A1) Dumbell bench press 8 reps 30×1 A2) Dual Dumbell prone row 2112 A3) Ring plank 40-60 sec Metcon: Ladder 10 8 6 4 2 Bar muscle up 2 4 6 8 10 Handstand push up

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October 16, 2018

WOD 15-10-18

Strength: Deadlift 5 5 5 (3111) Metcon 4 sets: 10 Deadlifts 100/70 15 T2b 50 double unders *rest 2 mins

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October 15, 2018

Team WOD 13-10-18

Teams of 2: 30 min Amrap 50 cal AAB 100 wallball 50 cal row 100 burpee over rower

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October 12, 2018

WOD 12-10-18

Strength: Complex 1 power clean 1 push jerk 1 split jerk Metcon: 5 min AMRAP 15/10 cal row 10 Hang power cleans 50/35 Rest 3 mins 5 min AMRAP 25 double unders 10 T2b

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October 11, 2018

WOD 10-10-18

  Not for time : 5 rounds 60 sec AAB/row (moderate pace) 10 KB Deadlift HEAVY 20m quadruped crawl 5 man makers

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October 10, 2018

WOD 09-10-18

Strength:   A1) DB bench press 40×1 6-8reps A2) Weighted strict pull up 20×1 6-8 reps Metcon 4 rounds 20 KBS 15 burpees 10 c2b pull ups *rest 2 min*

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October 9, 2018

WOD 08-10-18

Strength 1rm Front squat 20×1 Metcon Emom x 10 mins Min 1: 200m run Min 2: 12 thrusters 40/30

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October 8, 2018

Team WOD 06-10-18

Teams of 2: 10 rounds 30 dB snatch 22.5/15kg 20 burpee box jump over 10 Bar MU

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October 5, 2018
I have been on Cameron's fr23 athletics online programming for over a year now and have had mass gains in strength and cardio vascular endurance. The programming is great for me because it is tailored to my weaknesses and skills which I need to improve. I have competed in a number competitions over the past year and I feel I have gone into each of these in the best physical condition I could possibly have been in. Thanks coach Cam. "Will Smith" FR23 Athletics Athlete
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