Workout of the Day – April 6 2016
LIFT: Press – 5 x 3 WOD: “Karen” 150 Wall balls for time @ 20/14
Workout of the Day – April 4 2016
SKILL: 3 sets of max effort ring dips WOD: AMRAP in 12 5-10-15-20 Power Snatch @ 95/65 5-10-15-20 Burpees 10-20-30-40 Double under’s
Workout of the Day – April 2 2016
LIFT: 3 snatch grip push press + 1 OH Squat EMOM for 10 min WOD: AMRAP in 10 10 push ups 10 ball slams 1... Read More
Workout of the Day – March 31 2016
LIFT: Jerk – 5 x 2 WOD: AMRAP in 3 burpee pull ups -Rest 1 min- AMRAP in 3 KB Swings @ 24/16 kg
Workout of the Day – March 26 2016
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 9 21 Wall ball @ 20/14 15 Double under’s 9 Body rows
Workout of the Day – March 25 2016
Easter Egg Hunt Team Workout Teams of 4 – AMRAP in 20 Eggs found determine the WOD
Workout of the Day – March 22 2016
SKILL: Handstand, HSPU, HS walk practice WOD: 4x 2 Core complex 250m Row
Workout of the Day – March 20 2016
LIFT: 3 snatch grip push press + 1 OH Squat EMOM x 10 WOD: 21 DB Thrusters @ 35/25 40 Double under’s 15 DB Thrusters... Read More
Workout of the Day – March 18 2016
LIFT: 1 Clean + 2 Front Squat EMOM x 10 WOD: AMRAP in 15 10 HSPU 15 KB Swings @ 32/24 30 Double under’s
Workout of the Day – March 16 2016
SKILL: 3 Resisted sprints WOD: AMRAP in 10 5 pull ups 10 wall ball @20/14 20 Double under’s