WOD

BODYWEIGHT 24/04/2018

0. Warmup 3 sets 350m Row 5x Wallclimbs 20x Situps A. Strength 10 min OTM Read more

WOD 24/04/2018

A. Strength OLY: find your 2x RM Hang Power Snatch – 10min Prep then 10min Read more

SWEATSHOP 23/04/2018

0. Warmup Teams of 3 OTM for 15min 1) max CAL 2) 4x Wallclimbs 3) Read more

INTERMEDIATE 24/04/2018

A. Strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Read more

WOD 23/04/2018

0. Skill / OH Mobility Specific PREP for OH Squat – 10min A. Strength. OH Read more

INTERMEDIATE 20/04/2018

A. Strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Read more

WOD 20/04/2018

A. Strength SUMO Deadlifts 8×4 (work up in weight) inbet. 10 x banded Face Pulls Read more

INTERMEDIATE 19/04/2018

A.Conditioning 1 For time: Row 1000 Meters 20 Burpees Over the Concept 2 Erg 40 Read more

BODYWEIGHT 19/04/2018

0. Warmup 100/70 cal row/bike/ski -Otm 3x Burpees” A. Skill. MU L-Sit lift off 10-15 Read more

WOD 19/04/2018

A. Strength OH Step Ups (empty Bar) OH Lunges (weighted) 5×6 B. Conditioning 10min AMRAP Read more

INTERMEDIATE 18/04/2018

A. Strength prep for WOD B. Conditioning 1st AMRAP 8 minutes: 16 Kettlebell Swings 8 Read more

WOD 18/04/2018

A. Strength: Press Complex 5sets of 2x Push Press 2x Thruster (work up in weight) Read more

INTERMEDIATE 17/04/2018

A. Strength 4 sets of: Russian Step-Ups x 10 reps each leg Rest 30 seconds Read more

WOD 17/04/2018

A. Strength: Sandbag/ D Ball: G2OH in 15min work up to find your 1RM B. Read more

BODYWEIGHT 17/04/2018

A. Skill Ring Swings 10 min of Progression (Kipp) (Hip to the rings; open Shoulders Read more
 
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