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

Tuesday 05 08 2014

Snatch 3-3- 3 x 3
Clean 2-2 3 x 2
Barbell Walking Lunge 5 x 5

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By |August 5th, 2014|WOD| Comments

Monday 04 08 2014

Bench Press 5-5-5

“Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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By |August 4th, 2014|WOD| Comments

Saturday 02 08 2014

Max Weight Sled Push

AMRAP 20 min of:
8 Dumbell Man makers 20/12kg
8 Knees to elbows
8 Ring Dips
Rest 30 Sec

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By |August 2nd, 2014|WOD| Comments