SKILL: Double unders WOD: 3 min AMRAP 5 Burpee Box Jump Overs @ 24/20 Max Hang Squat Clean & Jerk -Rest 2 min- Complete 2... Read More
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LIFT: Front Squat – 3 RM FRIDAY THE 13TH WOD: AMRAP in 13 Crap Shoot Roll the dice – complete the exercise, roll again. 2... Read More
LIFT: Bench Press – 5 RM WOD: AMRAP in 8 12 KB Swings @ 32/24 kg 6 push ups 12 squats 6 pendlay row @... Read More
SKILL: Pull ups 5 x 3 Remembrance Day WOD: 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Thrusters @ 75/55 11... Read More
LIFT: Deadlift – 1 x 5 WOD: EMOM x 8 5 Front squat @ 115/85 20 Double under’s
LIFT: Press – 5 RM WOD: 30 Goblet Squats @ 20/14 kg 30 Hollow Rock 30 thrusters @ 95/65 30 Hollow Rock 30 Goblet Squats... Read More
SKILL: Core Complex x 10 WOD: 3 x 500m Row 12 box jump overs @ 24/20 6 push press @ 115/75
LIFT: Back Squat – 5 RM WOD: 600m Run then…5 Rounds of 5 HSPU 10 alternating pistols then… 600m Run