Daily WOD

WOD 16-02-24

StrengthBelow Knee Hang Power Snatch1×1 @ HeavyThen5×3 @ Heavy But SmoothThen1×3 @ Light and Fast Use 65-85% of your power snatch max as a general range. The working sets are meant to be heavy, but getting better entails great movement as well. Split jerk :1×1 @ 80%Then4×4 @ 75% +Then1×4 @ 65%Conditioning 3 rounds for time:15/12…

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February 16, 2024

WOD 14-02-24

StrengthBack Squat1×1 @ 82.5%Then4 @ 77.5%3 @ 82.5%2 @ 85%3 @ 87.5%2 @ 90% Deadlift 1×1 @ 90-95%Then4 @ 75%3 @ 80%2 @ 85%4 @ 80%3 @ 85%2 @ 90%Conditioning  10 Min AMRAP 5 shoulder to overhead 10 Deadlift 15 Box jump 

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February 14, 2024

WOD 13-02-24

Strength Push Press A1) 1×1 @ 85%Then4 @ 70-75%3 @ 75-80%2 @ 80-85%3 @ 80-85%2 @ 85-90%AMRAP @ 90% A2) Pull variation Conditioning30-20-10 Burpee to target Chest to bar pull up Alt DB snatch 22.5/15

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February 13, 2024

WOD 12-02-24

StrengthEach set for load:Squat Clean1×1 @ 87.5%Then6×2 @ 82.5-85%Then1×2 @ 70% 6 Rounds10 Front Rack Lunge Steps ConditioningAMRAP 9 Wallwalk 18 Hang power clean 60/40

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February 12, 2024

Team WOD 10-02-24

Teams of 2 10000m bike erg Swap every 200m run 2500m row Swap every 50 DU + 10 Wallball1250m Ski Swap every 10 Burpee pull up 

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February 10, 2024

WOD 09-02-24

StrengthPower snatch:2×4 @50-60%3×3 @60-70%4×2 @70-80%Split jerk :1×1 @ 80%Then4×4 @ 70-75%Then1×4 @ 65% Conditioning AMRAP4 Shoulder to OH 70/508 TTB

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February 9, 2024

WOD 07-02-24

StrengthBack Squat1×1 @ 82.5%Then3 @ 77.5%3 @ 75%3 @ 72.5%3 @ 70%3 @ 67.5%3 @ 65%3 @ 62.5% Deadlift 1×1 @ 85%Then3 @ 77.5%3 @ 75%3 @ 72.5%3 @ 70%3 @ 67.5%3 @ 65%3 @ 62.5%Conditioning For time :3 rounds  10 Alternating Hang DB Snatch 22.5/15kg10 Burpees to 6″ Target10 Alternating Hang DB Snatches 10 Burpee…

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February 7, 2024

WOD 06-02-24

Strength A) Each set for load:Squat Clean1×1 @ 82.5%Then5×3 @ 77.5-80%Then1×3 @ 60% B) 6 Rounds10 Front Rack Lunge StepsConditioningFor time: 12 Cluster 50/35 Run 400 meters 9 Cluster Run 400 meters 6 Cluster Run 400 meters

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February 6, 2024

Team WOD 03-02-24

ConditioningTeams of 210 Rounds :1000m bike erg 40 Wallball alt rounds 40 DB snatch 20 TTB alt rounds 20 Pull ups 

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February 3, 2024

WOD 02-02-24

StrengthEach set for load:Above Knee Hang Power Snatch1×1 @ HeavyThen1×12 @ Moderate Weight1×12 @ AHAPThen1×12 @ Light and Fast Use 60-80% of your power snatch max as a general guidance  ConditioningAMRAP12 TTB3 Ring Muscle up / 6 Pull variation 9 Devils press 22.5/15kg

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February 2, 2024
"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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