• Friday 3 May 2019

    Strength & Technique

    1000m Row

    100 Double Unders

    1000m Run

    WOD

    AMRAP 20:

    5 BMU

    15 Ring Dips

    20 Pistols

    0
  • Thursday 2 May 2019

    Strength & Technique

    EMOM 12:

    Min 0-3 – 5 T&G Power Cleans

    Min 3-6 – 4 T&G Power Cleans

    Min 6-9 – 3 T&G Power Cleans

    Min 9-12 – 2 T&G Power Cleans

    WOD

    For Time:

    27 Cal Row

    27 Power Cleans (60/40)

    21 Cal Row

    21 Push Jerks

    15 Cal Row

    15 C&J

    0
  • Tuesday 30 April 2019

    Fitness

    EMOM 16:

    Partner 200m Sprint

    WOD

    In Teams of 2:

    4 RFT:

    30 Power Snatches (60/35)

    30 Thrusters

    1000m Row

    0
  • Monday 29 April 2019

    WOD

    AMRAP 6:

    15 Wall Balls

    15 Burpees

    REST 2 MINS

    AMRAP 6:

    30 Double Unders

    15 Box Jumps

    REST 2 MINS

    AMRAP 6:

    15 KB Swings

    15 Pull Ups

    REST 2 MINS

    AMRAP 6:

    15 Push Ups

    15 Squats

    0
  • Friday 26 April 2019

    Endurance

    In Teams of 2:

    100-80-60-40-20

    Cal Row

    Air Squats

    Double Unders

    Push Ups

    WOD

    For Time:

    13-11-9-7-5

    Muscle Ups

    Deadlifts (120/75)

    50 DU after each set

    0