08 May WOD 9th April 2013 Posted at 21:35h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility Strength: Extra Mobility Work + Max Effort Pull Ups WOD: 7min AMRAP 4 x HSPU 6 x V-ups 8 x T2B... Read More
07 May WOD 8th May 2013 Posted at 20:56h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility + 4min DU/SU everytime stop 3 Burpees Strength: 21-15- 9 Deadlift (100/70) WOD: "No guts, no glory" 3 rounds 20x Box jumps (24/20) 20x Dips 20x Lunges 20x Hindu Push Ups 20x Squats 20x... Read More
06 May WOD 7th May 2013 Posted at 19:50h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility + BP Shoulders Strength: 3x5 Press 5 @ 65%, 5 @ 75%, 5+ @ 85% WOD: 10 rds: 3x Power Snatches (45/35) 5x Box Jumps (30/24) 40m Sprint 30 sec... Read More
05 May WOD 6th May 2013 Posted at 19:40h in WOD 0 Comments 0 Likes Share Warm Up: Mobility + 5mins of DU - every time you mess up 3 burpees. Strength: 3 x 3 Back Squat 3 @ 70%, 3 @ 80%, 3+ @ 90% (Last... Read More
03 May WOD 4th May 2013 Posted at 19:09h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility Strength: Plyo Push Up Tekkers WOD: 1 Round For Time: 15x Spiderman push-ups 10x Squats 15x Mountain climbers 10x Squats 15x Spartan push-ups 10x Squats 15x Hindu push-ups 10x Squats 15x Dips... Read More
02 May WOD 3rd May 2013 Posted at 20:32h in WOD 0 Comments 0 Likes Share Warm Up: Mobility + 800m Run + BP SHoulders Strength: Burgener Warm Up + 1RM Snatch WOD: 4RFT 400m Run 20x Burpees... Read More
01 May WOD 2nd May 2013 Posted at 22:12h in WOD 0 Comments 0 Likes Share Warm Up + Strength Focus: Mobility Session (Ankle, Hip and Shoulder Focus) WOD: "Angie" FT 100 x Pull Ups 100x Push Ups 100x sit ups 100x Air Squats ... Read More
30 Apr WOD 1st May 2013 Posted at 21:03h in WOD 0 Comments 0 Likes Share Warm Up: Mobility + 15xKB Swings + 400m run + 15xKBS + 400m run Strength: 3x 5 Deadlifts 5 @ 65%, 5 @75% and 5+ @ 85% WOD: 7min AMRAP 8x Shoulder to Overhead (40/20) 20X... Read More
29 Apr WOD 30th April 2013 Posted at 20:59h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility + 3rds 5xPS 5xOHS 5xPU Strength: 1RM Split Jerk WOD: 5rds of: 3min AMRAP 3xPower Snatch (50/35) 6x Clapping Push Ups 9x Air Squats 1min Rest between Rds... Read More
28 Apr WOD 29th April 2013 Posted at 20:02h in WOD 0 Comments 0 Likes Share Warm Up: Mobility + 3 rds 5xPC 5xFS 5xPP 5xBS Strength: 10 RM Back Squat WOD: Complete 21-15-9 Overhead Squats (55/40) Burpee Box Jumps (24/20) #Note Michelle's Team Birthday WOD will be released at 6pm Class.... Read More
