03 Sep WOD 4th September Posted at 23:14h in WOD 0 Comments 0 Likes Share Warmup: 3rds 30xDU, 15x Passover, 10x Wall ball Strength: Press 60% + 7.5kg 4x 1,2,3,4,5 WOD: 5 min AMRAP 8x Goblet Squat (24/16) 8x KB Snatch 8x Sit Up 2 Min Rest 4 min AMRAP 25xDU 6x STOH... Read More
02 Sep WOD 3rd September Posted at 22:00h in WOD 0 Comments 0 Likes Share Warmup: 400m Run and Monility A-4RNFT 30x DU 1x Rope Climb 2x Wall Walks WOD 10 Min AMRAP 10x KB Swings (24/16) 10x DL (70/50) 10x Wall Balls... Read More
01 Sep WOD 2nd September Posted at 22:00h in WOD 0 Comments 0 Likes Share Warm Up: 3Rds 200m run, 20x leg swings, 10x OHS (PVC) A- Deadlifts 5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 1@90% WOD- 20 Min Time Cap Buy in 40x Burpees 3rds 7x OHS (35/25) 15 Pull Ups Cash out... Read More
31 Aug WOD 1st September Posted at 22:00h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run and Mobility A- 3rds Cindy B- Back Squats 5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 1@90% C-'Elizabeth' 21-15-9 Cleans (60/42.5) Ring Dips... Read More
28 Aug WOD 29th August Posted at 21:54h in WOD 0 Comments 0 Likes Share Warm Up: 3rds 200m run, 10x partner synchro burpees, 2x wheelbarrow walk Teams of 2 For Time 10 rds 10x KB Swings (24/16) 100m sprint Each person must complete 10 rds. You go I go. ... Read More
28 Aug WOD 28th August 2015 Posted at 04:36h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A- 3Rds 15x Passover 10x Air Squat 5x Push Up B- Press 60% +7.5kg 4x 1,2,3,4 C-'Jackie' 1000m Row/150 Cal Airdyne 50x Thrusters (20kg) 30x Pull Ups D- 50x Sit-ups, 50x Back Extensions ... Read More
26 Aug WOD 27th August 2015 Posted at 21:29h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 30 sec HS Hold 30 sec Dip Hold 20 sec Chin Over Bar Hold B - Running Prep 5 x 400m Run 1... Read More
25 Aug WOD 26th August 2015 Posted at 21:06h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3RNFT 2 x Skin The Cat 3 x TGU (medium/light) 30 sec HS Hold B - Deadlifts 5 @ 40, 5 @ 50, 5... Read More
24 Aug WOD 25th August 2015 Posted at 20:52h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 15 sec Goblet Squat Hold / 10 x V- Ups / 5 x Chin Ups B - Back Squats 5 @ 40,... Read More
23 Aug WOD 24th August 2015 Posted at 17:33h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3RNFT 7 x Strict HSPU 7 x Strict Dips 7 x Strict TTB 30 sec Hollow Rocks B - 20min AMRAP 8 x C2B 8... Read More
