Tuesday 17/1/17
Level 1 Strength Snatch Grip Press 5 x 8 WOD 3 rounds for time: 15 Jumping C2B Pull-Ups 12 Box Jumps(24/20) 9 Overhead Squats(40kg/30kg) Level…
January 16, 2017
Monday 16/1/17
Level 1 Strength Deadlift 5 x 5 @ 85% WOD 21-15-9 reps of: Hang Power Clean(45kg/30kg) DB Push Press(20-15kg/15-10kg) Level 2 Strength Deadlift 3 @…
January 14, 2017
Saturday 14/1/17
Level 1 WOD 15.3 Scaled Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Level 2 WOD…
January 13, 2017
Friday 13/1/17
Level 1 Strength Back Squat 5 x 2 @ 92% WOD 5 rounds of: 400m Run 10 Pull-Ups 20 Russian KB Swings(24kg/16kg) Level 2 Strength…
January 12, 2017
Thursday 12/1/17
Level 1 Strength Single Arm DB/KB Row 5 x 10 WOD EMOM for 25min 1st min – 15/10 Cal Row 2nd min – 10 Alt…
January 11, 2017
Wednesday 11/1/17
Level 1 & 2 Strength Handstand Walk and Progressions WOD Randy For Time: 75 Power Snatches(35kg/25kg) Core Weighted Planks 5 x 30sec rest 30-60sec
January 10, 2017
Tuesday 10/1/17
Level 1 Strength Back Squat 5 x 5 @ 81% Parnter WOD 20min AMRAP of: 7 Jumping Bar Muscle-Ups 14 Push Press(50kg/35kg) 21 Front Squats…
Monday 9/1/17
Level 1 & 2 Strength Power Snatch 5-5-3-3-1-1-1 WOD 5 rounds of: 15 Burpees 50 Double Unders Finisher 50 Pull-Ups for time (3min time cap)
January 7, 2017
Saturday 7/1/17
Level 1 Strength DB Z Press 5 x 8 WOD 13.2 10min AMRAP of: 5 Shoulder to Overhead(50kg/35kg) 10 Deadlifts(50kg/35kg) 15 Box Jumps(24/20) Level 2…
January 6, 2017
Friday 6/1/17
Level 1 Strength Deadlift 5 x 5 @ 82.5% WOD 5 rounds of: 21 Wall Balls 7 Burpee Pull-Ups Level 2 Strength Deadlift 3 @…