Sunday, 17/10/2021

Sunday, 17/10/2021

Strength Cleans Work on Technique WOD 1 7 Min AMRAP 400m Run, then AMRAP 10 Power Cleans 10 Push Ups WOD 2 7 Min AMRAP 400m Run, then AMRAP 10 Front Squats 10 Push Ups WOD 3 7 Min AMRAP 400m Run, then AMRAP 10 Squat Cleans 10 Push Ups Rx: 115/75 lbs

Thursday, 14/10/2021

Thursday, 14/10/2021

WOD For Time 400m Run 2 Rounds      15 Power Snatches      15 Close Grip Push Ups 400m Run 2 Rounds      15 Hang Power Snatches      15 HR Push ups 400m Run Rx: 115/75 lbs

Tuesday, 12/10/2021

Tuesday, 12/10/2021

Strength Back Squats 5 x 5 @ 70% (every 2:30 mins) WOD 3 Rounds for Time 15 Side Box Step Ups (per leg) 16 Dumbbell Goblet Lunges Rx: 20/15 kg DB

Monday, 11/10/2021

Monday, 11/10/2021

Strength 15 Min EMOM Side Plank Switches Hollow Rocks Plank Walk (Forward) WOD 15 Min AMRAP 10, 20, 30, 40… Double-Unders 200m Run

Saturday, 09/10/2021

Saturday, 09/10/2021

Partner WOD For Time Complete 500 Reps as a Team Kettlebell Thrusters Kettlebell Swings Kettlebell Russian Twists Pull ups * Every 100 Reps, both partners perform a 200m Suitcase Carry

Wednesday, 06/10/2021

Wednesday, 06/10/2021

WOD 1 6 Min AMRAP 10/8 Cal Bike 10 Ring Dips 2 Min Rest WOD 2 6 Min AMRAP 12/10 Cal Row 10 Pull Ups 2 Min Rest WOD 3 6 Min AMRAP 20 Double-Unders 10 Dumbbell Snatches 2 Min Rest WOD 4 6 Min AMRAP 2 Laps Sled Push (45/25 lbs) 20 Mountain Climbers