Saturday 16 08 2014

16 Min time Cap
50 Cal Row
50 Deadlift 70/45kg
50 Cal Row
50 Deadlift 70/45kg
40 Cal Row
40 Deadlift 70/45kg
40 Cal Row
40 Deadlift 70/45kg
30 Cal Row
30 Deadlift 70/45kg
30 Cal Row
30 Deadlift 70/45kg

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By |August 16th, 2014|WOD| Comments

Friday 15 08 2014

“Beast 12″

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings 32kg
30 Sit-ups
20 DB Hang squat cleans 15kg
25 Back extensions
30 Wall ball shots 20lbs
3 Rope climb ascents

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By |August 15th, 2014|WOD| Comments

Thursday 14 08 2014

Bench Press 3RM 2 x 3
Barbell Walking Lunge 5×5

10 Rounds for a time:
2 HSPU
25 Double Unders

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By |August 14th, 2014|WOD| Comments

Wednesday 13 08 2014

Front Squat 3RM 4 x 3

Pull-ups (Max)

10 Rounds for a time:
2 Deadlift
6 Pullups
6 Thrusters

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By |August 13th, 2014|WOD| Comments

Tuesday 12 08 2014

3 Power Clean + 3 Front Squat + 3 Power Jerk
Push Press 3RM 2 x 3

4 Rounds of a time of:
Max time Chin Over Bar Hang
(palms facing)
15 Burpees
rest 2 min between rounds
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By |August 12th, 2014|WOD| Comments

Monday 11 08 2014

3 Snatch High Pull + Snatch x 3 sets
Romanian Deadlift 4 x 4

4 Rounds for a time of:
3 Muscle Ups
6 Wall Ball Shots 20/14lb
6 Box Jumps 20/24″

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By |August 11th, 2014|WOD| Comments

Saturday 09 09 2014

Today we work on Training your weakness!

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By |August 9th, 2014|WOD| Comments

Friday 08 08 2014

Weight Lifting Workshop All Sessions working on the Snatch!

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By |August 8th, 2014|WOD| Comments

Thursday 07 08 2014

Front Squat 3RM Then 4 x 3

6 Rounds for time:
10 Push Press @ 60% of 4RM
10 Barbell Row @ 60% of PP 4RM
10 Toes to Bar
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By |August 7th, 2014|WOD| Comments

Wednesday 06 08 2014

5 rounds for time:
2 rope climbs
400m wall ball carry 20lb
20 Kettlebell swings 24kg/16kg

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By |August 6th, 2014|WOD| Comments