WOD

INTERMEDIATE 21/09/2018

A. Strength 3 sets of Station1: 12 reps of Glute Bridges directly into banded bodyweight Read more

WOD 21/09/2018

A. Strength 3 sets of Station1: 12 reps of Glute Bridges directly into banded bodyweight Read more

BODYWEIGHT 20/09/2018

A. Skill work on your HS walk for 15 min EMOM 10min style (HS walk Read more

INTERMEDIATE 20/09/2018

A. Skill work on your HS walk for 15 min EMOM 10min style (HS walk Read more

WOD 20/09/2018

A. Skill work on your HS walk for 15 min EMOM 10min style (HS walk Read more

INTERMEDIATE 19/09/2018

A. Strength (24min) Every 2 minutes, for 24 minutes (4 sets): Station 1 – seated Read more

WOD 19/09/2018

A. Strength (24min) Every 2 minutes, for 24 minutes (4 sets): Station 1 – seated Read more

INTERMEDIATE 18/09/2018

A. Prep for Wod 10 min Running Drills 10 min Push / Pull Warmup & Read more

BODYWEIGHT 18/09/2018

A. Skill work on your pistol for 10 min EMOM 8 min Odd: 5-8 *weighted Read more

WOD 18/09/2018

A. Strength 6 sets, work up to heavy 1 hang clean above the knees (squat) Read more

SWEATSHOP 17/09/2018

A. Warmup 5 rounds for 2 min 10 Burpees 1 Round run max rep Burpees Read more

WOD 17/09/2018

A. Strength (20 min) Every 2 minutes, for 18 minutes (3 sets): Station 1 – Read more

INTERMEDIATE 14/09/2018

A. Strength 4 sets of 6-7 deadlifts (same controlled speed on eccentric and concentric loading, Read more

WOD 14/09/2018

A. Strength 4 sets of 3-4 heavy deadlifts (same controlled speed on eccentric and concentric Read more

BODYWEIGHT 13/09/2018

A. Skill gymnastics warm up work 10 min on kipping T2B and Muscle Up movement Read more
 
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