Monday 01.08.16

Warm up: (15 Minutes): Set up kit and practice movements Rowing techniques work   Testing: (30 Minutes) *3MINS ON/3 MINS OFF, rotate through stations (2 members on each) *Long rest so the 3 minutes on should be all out! *Keep results for future reference and progress check! 1. Row for cal 2. Box over Burpees […]

WOD, Sunday, 31.07.2016

For Strength: Within 15 Minutes 6 x 4 BB Floor Press *Build up weight accross   For Conditioning: 20 Minute AMRAP Cindy 5 Pull ups/Jumping/Ring Rows 10 Push ups/Kneeling 15 Squats

WOD, Saturday, 30.07.2016

On a running Clock each challenge is for time Within 30 Minutes 1. 75 Toes to Bar/Knees to Elbow/ 100 HK’s 2. 200 DU/ Scaled Number/ 400 SU 3. 500M ROW 4. 50 DB Thrusters 20/15 15/10 10/7.5 5. 75 Burpees/ up downs *Rest as much as needed between challenges, record time taken to perform […]

WOD, Friday, 29.07.2016

For Strength: ACCUMULATE 5 x 20 Seconds full support on rings -> 20 seconds Full support on rings (turned out) 5 x 30 second stable dip support on box with dumbbells 5 x 30 second Stable dip support on boX Then 5 x 5-10 Ring Press ups   For Conditioning: Metcon: (15 Minutes) EMOM x […]

WOD, Thursday, 28.07.2016

For Strength: 4 x 5 Hollow Pull ups -> Hollow Pull ups 3 Seconds Ascend + Descend 4 x 5 Full hollow supine negatives -> Full hollow supine negatives with 3 second pause with chin over bar 4 x 30 second hollow active hang + 10 Ring Rows   For conditioning: Partner Death By Front […]

WOD, Tuesday, 26.07.2016

Olympic Lifting   6 x 1 Snatch + 1 Snatch Balance 6 x 2 Snatch 6 x 1 Clean 2 FS   accesories 4 x 6 weighted Chin Up SS 4 x 30s push up plank  

WOD, Monday, 25.07.2016

For Strength: 5 4 3 2 1 1 OH Squat Finishing with heavy single 5 x 5 OH Squats “Low weight technique 6 x 3 Front Squats With OH Mobility between sets   For Conditioning: 12 Minute Cap 10-1 Reps For time in Pairs of Hang Power Clean 60/40 50/35 40-30/30-20 Front Squats *****

WOD, Sunday, 24.07.2016

Olympic Lifting: Cleans 4 x 3 Hang Power Cleans 4 x 2 Hang Cleans + 1 FS 4 x 1 Hang clean + 2 FS *Hold the same weight accross   Accessories: 5 x 3 Double overhand no hookgrip deadlifts @ light weight SS 5 x 30 Second Hollow Hold

WOD, Saturday, 23.07.2016

For Strength: 5 x 20 Seconds full support on rings -> 20 seconds Full support on rings (turned out) 5 x 30 second stable dip support on box with dumbbells 5 x 30 second Stable dip support on box Then 5 x 30/20/10 seconds chin over bar hold   Metcon: 5 X 4 Minute AMRAPS […]