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:…
May 16, 2017
Tuesday 16/5/17
Level 1 WOD AMRAP 18mins: 10 Knee Raises 10 DB Power Cleans (15kg/10kg) 15 Box Jumps w. step down (24, 20) Strength 3 Rounds of:…
May 15, 2017
Monday 15/5/17
Level 1 Strength Power Snatch + Overhead Squat Work up to a heavy 2 + 2 WOD For time: 30 Power Snatch (40kg/25kg) 30 Overhead…
May 13, 2017
Saturday 13/5/17
Level 1 & 2 WOD 10 RFT in teams of 2: 20 Deadlifts (60kg/40kg) 400 Meter Run 20 Wallballs (20, 14) *One person works at…
May 12, 2017
Friday 12/5/17
Level 1 & 2 Strength 1) Front Box Squat: 5 x 4 @60-70%, every 60s. – +5% from last week 2) Power Cleans: 5 x…
May 11, 2017
Thursday 11/5/17
Level 1 Strength Rope Climbs WOD Every 5:00 x 5 Sets: Row 500 Meters 10 Hanging Knee Raises 2 Wall Climbs Level 2 Strength Rope…
May 10, 2017
Wednesday 10/5/17
Level 1 & 2 Strength Push Press 3RM WOD “Oldschool” For time: 40-30-20-10 KBS (24kg/16kg) Walking Lunges Abmat Sit-ups Double Unders # RX+ @32kg KB…
May 9, 2017
Tuesday 9/5/17
Level 1 & 2 WOD EMOM for 20mins ODD Minutes: 10/8 Calorie Row EVEN Minutes: 10 Burpees Rx+:(12/10 Calorie Row) (12 Burpees) Strength 3 Rounds…
May 8, 2017
Monday 8/5/17
Level 1 Strength Sumo Deadlift 5-5-5-3-3-3-3-3 WOD 5 Rounds for quality: 12 Weighted Sit-ups 10 RDLs (challenging weight)approx. 50% of 1RM Back Squat 8 High…