April 20, 2017
Thursday 20/4/17
Level 1 & 2 Strength Muscle Up skill practice EMOM for 10mins on Muscle-Up or modified version WOD With a running clock: 0:00-7:00, AMRAP of: …
April 19, 2017
Wednesday 19/4/17
Level 1 Strength EMOM for 15mins: Minute 1: 5 Banded Strict Pull-ups Minute 2: 10 Push-ups Minute 3: 20 Russian Twists WOD 5 Rounds of: …
Tuesday 18/4/17
Level 1 & 2 Strength EMOM for 10min: ODD MInutes: 20m L/R Bottoms Up KB Carry EVEN Minutes: 30s Hollow Rock Partner WOD 25min AMRAP:…
April 16, 2017
Monday 17/4/17 – 7am and 9am ONLY
Level 1 Strength Power Clean: 1RM WOD 20min AMRAP of: 5 Power Cleans (45kg/30kg) 10 Knee Raises 15 Wallballs (20, 14) Level 2 Strength Power Clean: 1RM…
April 15, 2017
Saturday 15/4/17
Level 1 & 2 Partner WOD With a running clock 0:00-10:00 Run 1000m, 40 Front Squats (Lv1 – 45kg/30kg, Lv2 – 60kg/40kg) Remaining time Max: Burpee…
April 14, 2017
Good Friday 14/4/16 – 7am and 9am ONLY
Level 1 Strength EMOM for 10min: 2 Sumo Deadlifts @80% – Reset on each rep 10% heavier than last WOD Every 4min for 16mins: 10…
Thursday 13/4/17
Level 1 Team WOD Teams of 3 in 25:00 complete: 120 DB Step-ups (20” with 2 x 15kg DB’s/, 20” with 2 x 10kg DB’s)…
Wednesday 12/4/17
Level 1 Strength Floor Press 5 x 8 WOD AMRAP in 11min: 5 Strict Chin-Ups 10 Knee Raises 15 Hang Power Snatch (30kg/20kg) Level 2…
April 11, 2017
Tuesday 11/4/17
Level 1 Strength Pistol Practice WOD For time: Row 500m 50 KBS(24kg/16kg) 100 Double Unders Run 400m 50 Goblet Squats(16kg/12kg) 75 Double Unders 50m Plate…
April 10, 2017
Monday 10/4/17
Level 1 Strength In 12mins work to a max effort Squat Clean + Hang Squat Clean WOD 10min AMRAP of: 25 Power Cleans (35kg/25kg) …