WOD'S

Thursday, 23rd February 2017

Thursday, 23rd February 2017

A) In a team of 3, cover as much distance as possible in 20 minutes on the Rower

B) 30-minute Mobility Circuit

The Dux Virus
Nothing More

Wednesday, 22nd February 2017

Wednesday, 22nd February 2017

Every minute on the minute for 20 minutes alternate between:
Run, 200m
15 Burpees
Row, 200m
3 Dumbbell Man Makers, 20/15

The Dux Virus
Nothing More

Tuesday, 21st February 2017

Tuesday, 21st February 2017

4 Rounds for time:
20 Power Snatches, 42.5/30
50 Double Under’s

The Dux Virus
For time:
30 Burpee Box Jumps, 24/20
20 Dumbbell Burpee Deadlifts, 20/15
10 Burpee Muscle-ups

Monday, 20th February 2017

Monday, 20th February 2017

Virus athletes, today do the virus training only. If you have not been following the squat builder or need to scale the virus training, stick to A, B & C “workout of the day”

A) Back Squat
5-5-5 (same across)

B) Hang Power Clean
5-5-5 (build)

C) Every minute on the minute for 10 minutes perform:
5 Handstand Push-ups

The Dux Virus
A) Find a heavy triple Hang Power Clean

B) 3 Rounds for time:
15 Handstand Push-ups (Open Standards)
7 Hang Power Cleans, 85/60

C) Every minute on the minute for 12 minutes, alternate between:
Even: 3 Front Squats
Odd: 6 Back Squats
*The weight is the same for all 12 sets and is 70% of your 1RM Front Squat

Saturday, 18th February 2017

Saturday, 18th February 2017

“Madman”
For time:
25 Strict Pull-ups
50 Abmat Sit-ups
25 Strict Ring Dips
50 Box Jumps, 20
25 Strict Knees-to-elbows
50 Alternating Dumbbell Snatch, 20/15
25 Triple Under’s
50 Dumbbell Renegade Rows, 20/15
25 Dumbbell Clean & Jerks, 20/15
50 Burpees

The Dux Virus
Nothing More

Thursday, 16th February 2017

Thursday, 16th February 2017

A) In a team of 3, cover as much distance as possible in 20 minutes on the Rower

B) 30-minute Mobility circuit

The Dux Virus
Nothing More

Wednesday, 15th February 2017

Wednesday, 15th February 2017

“Olympic Weightlifting Total”
Snatch
1-1-1

Clean & Jerk
1-1-1

*Compare to Friday, 22nd July 2016

The Dux Virus
A) Clean Pulls
3-3-3
*Use 110% of your best clean

B) For time:
50 GHD Sit-ups
25 Strict Handstand Push-ups
25 Handstand Push-ups

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