• Friday 8 February 2019

    Strength & Technique

    In teams of 2:

    50-40-30-20-10

    Cal Bike

    Cal Row

    Air Squats

    WOD

    Open 12.3

    AMRAP 18

    15 Box Jumps

    12 Push Press

    9 T2B

    0
  • Thursday 7 February 2019

    Strength & Technique

    Tabata:

    Hollow Rocks

    Plank

    Hollow Holds

    Flutter Kicks

    WOD

    AMRAP 20:

    5 Muscle Ups

    10 HSPU

    15 Pistols

    0
  • Wednesday 6 February 2019

    Strength & Technique

    AMRAP 7:

    Turkish Get Ups

    WOD

    For Time:

    21-15-12-9-6-3

    Double KB Swings

    Wall Balls

    30 Double Unders after each set

    0
  • Tuesday 5 February 2019

    Strength & Technique

    Establish heavy complex of:

    1 Muscle Snatch

    2 Power Snatch

    1 Squat Snatch

    WOD

    Open WOD 13.1

    40 Burpees

    30 Snatch (45/20)

    30 Burpees

    30 Snatch (60/30)

    20 Burpees

    30 Snatch (80/40)

    10 Burpees

    AMRAP Snatch (90/45)

    0
  • Monday 4 February 2019

    Strength & Technique

    EMOM 10

    6-8 Strict Pull Ups

    WOD

    AMRAP 20

    4 Burpee C2B Pull Ups

    7 DB/KB Push Press

    12 DB/KB Snatches

    0