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
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
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
Level 1 Strength Ring Rows 5 x 8 WOD For time: 10 thrusters(45kg/30kg) 50 double-unders 8 thrusters(45kg/30kg) 40 double-unders 6 thrusters(45kg/30kg) 30 double-unders 4 thrusters(45kg/30kg)
Level 1 & 2 Murph For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partner Murph For time: Run,
Saturday 24/12/16 – Christmas Eve 7am and 9am ONLY Read More »
Level 1 Strength Back Squat 5 x 5 @77% WOD 5 rounds for reps of: 1st min – Max Burpees 2nd min – Rest 3rd
Level 1 Strength Mid Hang Snatch Every 90sec for 15mins WOD 9 min AMRAP of: 9 Deadlifts(60kg/45kg) 9 Jumping C2B Pull-Ups 9 Knees Raises Level
Wednesday 21/12/16 Read More »
Christmas Eve Murph Is happening Saturday 24th of December at 7am and 9am. This workout will consist of 3 levels to choose from…. Level 0