21 Aug WOD 22nd August 2015 Posted at 20:48h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds partner - 8 x Sync Burpees Over Plank / 10 x Syn A.S / 12 x Syn Knee Raises B - Partner... Read More
20 Aug WOD 21st August 2015 Posted at 20:45h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - Shoulder Prep - Lat Smash / Medball Thoracic Release / Tricep Stretch B - Press Ladder - 60% + 5kg 5 x 1,... Read More
19 Aug WOD 20th August 2015 Posted at 21:15h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 20 sec Goblet Squat / 10 x Medball OH Lunge B - Thruster Positioning C - 25min Time Cap 6RFT 5... Read More
18 Aug WOD 19th August 2015 Posted at 21:07h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - Hamstring and Hip Mobility B - 3RNFT 30 sec Chin Hold over bar 30 sec Dip Hold 30 sec Arch Hold C - Deadlift... Read More
17 Aug WOD 18th August 2015 Posted at 21:30h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 10 x Passovers / 20sec Hanging / 10 x V-ups B - Practice Kipping/ Butterfly / M.U 8min EMOM - Choose... Read More
16 Aug WOD 17th August 2015 Posted at 19:39h in WOD 0 Comments 0 Likes Share Strength Phase - Halfway Re-test WEEK!!!! Warm Up: 400m Run + Mobility A - Squat Therapy (Hip + Ankle Mobility / Flexibility B - Back Squat - Halfway re-test (15mins to test... Read More
14 Aug WOD 15th August 2015 Posted at 20:14h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 2rds 30 sec Plank / 30 sec HS Hold / 30 sec hold chin up grip B - Bench Press 10mins Build... Read More
13 Aug WOD 14th August 2015 Posted at 21:27h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 5 x Single Leg Deadlifts (Medium Kettlebell) / 5 x KB Snatches each arm / 10 x V-Ups B - Press 60%... Read More
12 Aug WOD 13th August 2015 Posted at 21:05h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3RNFT 7 x Chin Ups 14 x D.U 7 x Hanging L - Raises B - Run Prep - Clean warm Up C -... Read More
11 Aug WOD 12th August 2015 Posted at 21:15h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 10 x Passovers 10 x Leg Swings 10 x KB Swings (medium) B - Deadlifts 5 @ 40, 5 @ 50, 5... Read More
