May 27, 2017
Saturday 27/5/17
Level 1 & 2 Partner WOD 33min AMRAP of: 20 Hang Power Cleans (60kg/40kg) 400 Meter Run 20 Bar Facing Burpees 400 Meter Run 20…
May 26, 2017
Friday 26/5/17
Level 1 Strength 1) Pause Back Squat: 8 x 3 @50-60%, every 60s. – Ensure each set is done explosively – This % is of…
May 25, 2017
Thursday 25/5/17
Level 1 & 2 WOD “Bull” with a partner: 2 RFT: 200 Double Unders 50 Overhead Squats (60kg/40kg) 50 Pull-ups Run 1 Mile *One person…
May 24, 2017
Wednesday 24/5/17
Level 1 Strength Power Snatch 7 x 3 WOD 3 Rounds For Time: 400m Run 30 Alt DB Snatch(15kg/10kg) 20 Single Arm OH Walking Lunges(15kg/10kg)…
May 23, 2017
Tuesday 23/5/17
Level 1 & 2 WOD For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Run 600m 15 Burpee Box Jumps 100 Double Unders…
May 22, 2017
Monday 22/5/17
Level 1 Strength 1RM Front Squat WOD Ascending Reps in 9min of: 1 Power Clean (45kg/30kg) 1 Front Squat 1 Thruster 2 Power Clean 2…
May 20, 2017
Saturday 20/5/17
Level 1 & 2 Strength Shoulder Press 1RM WLC WOD For Time: 1000m Row 50 Wall Balls(Lv1-14/8, Lv2-20/14) 40 KB Swings(Lv1-20kg/12kg, Lv2-24kg/16kg) 30 Ab Mat…
May 19, 2017
Friday 19/5/17
Level 1 Strength 2RM Touch n Go Deadlift WOD “Francine” 3 Round for time: 15 Deadlifts (70kg/45kg) 15 BandedPull-ups Level 2 Strength 2RM Touch n…
May 18, 2017
Thursday 18/5/17
Level 1 & 2 Partner WOD 5rds for time: 500m Row 30 Front Squats (Lv1-45kg/30kg, Lv2-60kg/40kg) 30 KBS (Lv1-24kg/16kg, Lv2-32kg/24kg)
May 17, 2017
Wednesday 17/5/17
Level 1 & 2 Strength 1a) Handstand Push-up: 4 x 5-7. Rest 90s. 1b) Rope Climb: 4 x 2-3. Rest 90s. WOD “Lungs” For time:…