May 4, 2017
Thursday 4/5/17
Level 1 & 2 Skill Rope Climbs Partner WOD In teams of 2: For time: Row 1km 100 Overhead Squats (35kg/25kg) Run 800 Meters 100…
Wednesday 3/5/17
Level 1 Strength Close Grip Floor Press: 5 x 5 @55%, every 60sec WOD For time: 50 Wallballs (14, 8) 25 S20H (40kg/30kg) 50 Box…
May 2, 2017
Tuesday 2/5/17
Level 1 WOD – 5 Rounds of 40s Work/20s Rest: 1a) KBS (16kg/12kg) 1b) SDHP (16kg/12kg) 1c) Row (cals) 1d) Double Unders 1e) Hollow Rocks…
May 1, 2017
Monday 1/5/17
Level 1 Strength Front Squat Wave: 3-2-1-3-2-1 WOD “Downtime” AMRAP 10: 5 Squat Clean Thrusters (40kg/30kg) 10 Burpee Pull-ups Level 2 Strength Front Squat Wave:…
Friday 28/4/17
Level 1 Strength 1) Front Squat: 5 x 5 @50-60%, every 60s. 2) Power Clean: 5 x 3 @70%, every 90s. WOD In a 4min…
Thursday 27/4/17
Level 1 Strength 3 rounds not for time of: 7 Chin-Ups then 100m KB Farmers Carry WOD 5 Rounds of: 200m Run 15 KB Swings(24kg/16kg)…
Wednesday 26/4/17
Level 1 Strength 1) Close Grip Floor Press: 5 x 5 @50%, every 60s. 2) 1-Arm DB Rows: 3 x 10 ea. Rest 60s. WOD…
April 24, 2017
Monday 24/4/17
Level 1 Strength Paused Back Squat(1sec) work up to a 3RM WOD EMOM for 10mins ODD Minutes: 6 Touch N Go Power Clean and Jerks…
April 22, 2017
Saturday 22/4/17
Level 1 & 2 Parnter WOD 30min AMRAP of: 20 KBS (Lv1 – 24kg/16kg, Lv2 – 32kg/24kg) 20 Burpees 20 Wallballs 200m Med Ball Run…
April 21, 2017
Friday 21/4/17
Level 1 Strength Max Effort: 1 Clean Grip Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk WOD 5 Rounds each for…