14 Jun WOD 15th June 2015
Warm Up: 400m Run + Mobility A - 3rds 20 x D.U / 10 x A.S / 10 x V-Ups B - Back Squat - 15mins to build to a heavy...
WOD
14 Jun WOD 14th June 2015
Sista Sunday WOD A - Skill Pull Ups 3 x max Negatives 3 x 5 Ring Rows 3 x max B - Strength OHS 3,3,3,3,3 (working to a heavy 3) C - WOD 150 MB cleans EMOM 7 burpees ...
13 Jun 13th June 2015
Summer Throwdown 2015 8:30am - Athlete Registration 8:45am - Judges Brief 9:00am - WOD 1 10:30am - WOD 2 1:00pm - WOD 3 3:00pm - Prizes...
11 Jun WOD 12th June 2015
Warm Up: 400m Run + Mobility A - 3rds of "Cindy" B - Free Handstand Practice C - Press 5 @ 40, 5 @ 50 3 @ 60 3 @ 75...
10 Jun WOD 11th June 2015
Warm Up: 400m Run + Mobility A - 3rds 10 x Passovers 20 sec Hanging 30 x D.U B - Kipping Practice / Butterfly practice C - 10 RFT 1 x Clean...
09 Jun WOD 10th June 2015
Warm Up: 400m Run + Mobility A - 3rds 10 x Leg Swings 10 x KB Swings 10 x TTB B - Deadlifts 5 @ 40, 5 @ 50, 3...
08 Jun WOD 9th June 2015
Warm Up: 400m Run + Mobility A - 3rds 10 x Passovers 2 x Lengths Box Bear Crawl 10 x V- Ups B - Rope Climbs x 5 (3 Legless)...
07 Jun WOD 8th June 2015
Warm Up: 400m Run + Mobility A - Squat Warm Up - Goblet Hold / Banded Squats / 3 x 10 A.S B - 5 Mins D.U Practice C...
05 Jun WOD 6th June 2015
Warm Up: 400m Run + Mobility A - WOD prep - Calf Smash, Lat Smash, Hip Smash B - FT Partner WOD - split reps anyway but runs must be...
04 Jun WOD 5th June 2015
Warm Up: 400m Run + Mobility A - 3rds 20 sec Hanging / 10 x Passovers / 20 sec Lat smash Skill: HSPU Tekkers B - Press 3 @ 40, 3...