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WOD: Saturday

“Partner WOD”

AMRAP in 5mins of:
2 Push Jerks each, 50kg (35kg)
4 Push Jerks each
6 Push Jerks each
etc.

Rest 2mins

AMRAP in 18mins of:
20 Snatches, 50kg (35kg)
40 Burpees
60 Sit Ups
80 Double Unders

Rx’d + = 60kg (40kg)
Rx’d – = 40kg (30kg)

Post reps & time to comments.

Posted in Rob Forte | 1 Comment

WOD: Friday- “The Chief”

12mins to work up to a heavy Single Bench Press

“The Chief”

AMRAP in 3 minutes of:
3 Power Cleans, 60kg (40kg)
6 Push Ups
9 Squats

After the 3 minutes you rest for 1 minute and repeat for a total of 5 rounds.

Compare to: 15 Apr 2015

Post load & rounds to comments.

Posted in Rob Forte | 2 Comments

WOD: Thursday

13mins to find 3RM Deadlift

21-15-9-6-3 reps for time of: (14min CAP)
Deadlift, 100kg (70kg)
Box Jump, 24″ (20″)

Rx’d + = 125kg (85kg)
Rx’d – = 90kg (60kg)

Post load & time to comments.

Posted in Rob Forte | 2 Comments

WOD: Wednesday

“Partner WOD”

AMRAP in 15mins of:
7 Burpees
7 Pull Ups
7 Burpee Pull Ups

Rx’d + = CTB Pull Ups & CTB Burpee Pull Ups

-Alternate rounds with your partner.

Finisher:
“Team Row”
3000m for time

Post rounds to comments.

Posted in Rob Forte | 2 Comments

WOD: Tuesday

12mins to find 1RM Squat Clean

4 Rounds for time of: (20min CAP)
Run 400m
10 Squat Cleans, 60kg (40kg)
10 Handstand Push Ups
Rest 1min

Rx’d + = Strict HSPU
Rx’d – = 50kg (35kg)

Post load & time to comments.

Posted in Rob Forte | 3 Comments