WOD, Friday, 01.04.2016

Strength: (20 minutes) 15 Minutes for 6 x 5 Overhead Squat *This is an Opportunity to Practice your OH Squat for all levels   METCON: (15 minutes) In Pairs For time 12 minute Cap 100 Double Unders 20 Squat or Power Cleans 60/40   50/30     40-30/30-20 100 double unders 15 Squat or Power   […]

WOD, 31.03.2016

Strength: (20 Minutes) A1) 5 x 4 Bulgarian Squats each leg A2) 5 x Double Under Practice   Met-Con: (15 Minutes) In pairs 10 Minute AMRAP 8 Kettle bell Swings Russian 40-32/24     24-20/20-16 16-12/12-8 8 Pull ups/ Negative/ Ring row 8 Ring press ups

WOD, Tuesday, 29.03.2016

OLY: (17 minutes) Take 3-4 sets to Warm up to the weight for this EMOM 10 Min EMOM 3 Cleans 3 Power Cleans   METCON: (18 Min) Within 15 Minutes Complete, Each for time 200 Double Unders/ 300 Singles 500 Metre Row 15 Muscle ups or 15 Strict pull ups + 15 Ring dips/Negatives and […]

WOD, Sunday, 27.03.2016

METCON: 45 Minute Cap Partner Bull 2RFT 200 Double Unders 50 Overhead Squats 60/40   50/35   40-30/ 30-20 50 Pull ups 1 Mile Run

WOD, Friday, 25.03.2016

OLY (18 minutes) Snatch Take 3-4 Warm up sets then Within 12 Minutes Build to a heavy set of 5 x 3 Touch & Go Snatch! T&G Power Snatch T&G clean or Power Clean   Metcon: (15 Minutes) Within 12 Minutes Complete the Following, Each for time! Score is total combined time Run 600M 50 […]

WOD, Thursday, 24.03.2016

Strength: (20 minutes) E2MOM x 16 4 x 6 Back Squats and 4 x 10 Feet elevated Ring Row   METCON: (15 minutes) Ascend as far as possible in 12 minutes Partner WOD Open workout 15.4 modified 3-6-9-12-15-18-21-24-27-30 Hand Stand Push Ups/Abmat scale/Pike on box 3-3-3-6-6-6-9-9-9-12-12-12 Hang power Cleans 84/56     70-60/45-40   50-30/30-20

WOD, Wednesday, 23.03.16

Strength: (20 Minutes) A1) 4 x 3 each leg Weighted Pistols/Pistols/Ring hold Pistols A2) 4 x Double Under Practice   Metcon: (15 Minutes) 10 EMOM 12-15 Calorie Row 45 Second Passive Hang 10-15 Wall Balls 9/6   6/5 5-3/3 40 Double unders/Singles 4 Man Makers   20/15 15/10 10/5  

WOD, Tuesday, 22.03.2016

Strength: 4 x 3 Split Jerks Metabolic Conditioning: Engine Cindy 20 Amrap 5 Pull ups / Jumping / Ring rows 10 push ups/Kneeling/Ring press up 15 squat or squat or squat 200M Run