WOD, Sunday, 01.05.2016

Strength: (20 Minutes) Take 2-3 Warm up sets 5 x 3 Weighted Strict Pull ups Alternate with 5 x 5 Front Rack Lunges each leg *Build Weight Across Sets WOD: In 2 Teams Each Complete 6000M Row For Time Whilst 1 rows 200M 1 Must be completing ME Air Squats The Remaining team mates are […]

WOD, Saturday, 30.04.2016

Strength: (20 minutes) 6 x 2 Strict press @100% of 3RM   Metcon: (28 minutes) On a Running clock 0-10 Minutes Annie 50-40-30-20-10 Double Unders Sit ups 0-10 Minutes 10 Minute Cindy 10 AMRAP of 5 Pull ups 10 Push ups 15 Squats

WOD, Friday, 29.04.2016

Oly: (18 minutes) Within 15 Minutes 4 x 1 of the 3 Position Clean (Hi Hang, Hang, Full clean)   Strength: (17 Minutes) Within 15 Minutes 5 x 2 Back Squat @ 100% of 3 RM

WOD, Thursday, 28.04.2017

Strength: (18 Minutes) 5 x 3 OH Squat *People who need to focus on mobility and technique keep it light, otherwise increase weight across sets.   Met-Con: (17 Minutes) 14 Minute AMRAP 14 Goblet Hold Lunges 24/16   20/12   16-12/8 7 + 7 KB Ground to OH *Same KB 14 KB Deadlift “Same KB 200M […]

WOD, Tuesday, 26.04.2016

Strength: 20 Minutes 4 x 2 + 2 Turkish get ups Alternate with 4 x L Sit Progressions Accumulate 15 Seconds Unstable Dip Support Either Knees tucked in or 1 Leg or 2 Leg extended Accumulate 30 Seconds With Knees Tucked or 1 Leg Extended or 2 Legs extended in Stable Support Hold (Either Box […]

WOD, Sunday, 24.04.2016

Strength (18 Minutes) Within 15 Minutes 1 x 10 Press ups 1 x 10 Pike Hand stand push ups Then 4 x 3 Perfect Wall walks   METCON: (30 Minutes) 24 AMRAP in Pairs *Alternate after each movement 10 Ring Dips/Box Dips/Ring Press ups 10 STOH   70/50     60-50/45-40   40-30/40-20 10 Russian Kettlebell Swings   […]

WOD, Saturday, 23.04.2016

Oly: (18 Minutes) 4 x 2 Hip Power Cleans   Strength: (17 Minutes) 5 x 4 Back Squat @90- 95% of 3 RM

WOD, Friday, 22.04.2016

Strength: (15 minutes) 4 x 2 Front Squat with 5 Seconds Pause in Bottom *Form Allowing   METCON: (20 minutes) 4 Rounds for Time 15 Minute Cap 15 HSPU/Abmat Scale/ Pike on Box 15 Deadlifts 100/70     80-60/60-50   50-40/40-301