• Monday 21 January 2019

    Strength & Technique

    6 x 8 Front Squats

    WOD

    AMRAP 20:

    5 Muscle Ups

    10 Burpee Box Jumps

    15 KB Snatch

    0
  • Friday 18 January 2019

    WOD 1

    Station 1:

    AMRAP 7:

    10 Cal Bike

    15 Barbell Thrusters

    20 Double Unders

    REST 3 MINS

    AMRAP 7:

    15 Cal Row

    10 Over the Bar Burpees

    WOD 2

    For Time:

    40 Push Ups

    40 Hang Power Cleans

    40 HSPU

    40 Front Squats

    40 S2OH

    40 Back Squats

    0
  • Thursday 17 January 2019

    WOD

    AMRAP 20 (Teams of 2)

    400m Sandbag Run

    200m Sled Push

    100m Farmers Carry

    REST 5 MINS

    AMRAP 15 (Teams of 2)

    50 Wall Balls

    50 Cal Row

    50 DB OH Lunges

    50 Grasshoppers

    0
  • Wednesday 16 January 2019

    Strength & Technique

    10 x 10 Reverse Front Rack Lunges (60/40)

    WOD

    3 RFT:

    20 KB Snatches

    20 Dips

    20 KB OH Squats

    100 Double Unders

    0
  • Tuesday 15 January 2019

    Strength & Technique

    EMOM 10:

    1 Power Clean

    2 Push Presses

    1 Jerk

    WOD

    15-12-9-6-3

    Clean and Jerk (70/40)

    Over the Bar Burpees

    (200m run after each round)

    0