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Author: Duncan

05 Mar

Posted at 22:44h in WOD
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Warm Up: 3 rounds (20) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push ups. Skilled W/U - Push Ups Strength: 10 rounds, every 60 seconds, perform the following...

04 Mar

Posted at 22:11h in WOD
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Warm Up: 3 rounds (20)– 3x power snatch, 3x overhead squat, 3x snatch balance, 6x push ups. Skilled : Handstand Push Ups Strength. 10 rounds, every 60 seconds, perform the following @...

27 Feb

Posted at 21:53h in WOD
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Warm Up: Run 800m, then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Skilled W/U - Rope Climbs - bring long socks or bottoms!!!! Strength: Deadlift - 10...

25 Feb

Posted at 22:03h in WOD
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Warm Up: 100x double unders, then range of motion drills. Next, Bulletproof shoulders. Skilled Warm Up: Kipping Pull Ups    Strength: Push press - 10 sets x 3 reps @ 80% 1 RM.   WOD: Get...