W.O.D MONDAY 17th January 2022

A WEAPON OF CHOICE For Time: 30 Power Snatches (60/40kg) 2,000 Meter Row 100 Wall Balls (20/14) Partition However You’d Like, 27 min TC *Score = Time it takes to complete the workout B SKILLS FINISHER 5x Max Strict Pull Ups straight into HS walk max distance...

W.O.D SATURDAY 15th January 2022

A HANDS TEAM Team of 2: AMRAP 20: 200 Meter Run 40 Double Unders 2 Seated sled pulls Alternate Stations With Partner *Score = Total Rounds + Reps Workout Flow: P1 200 Meter Run P2 40 Double Unders P1 2 Sled pulls [1 Round] P2 200 Meter Run P1 40 Double Unders P2 2...

W.O.D FRIDAY 14th January 2022

A Back Squat Find heavy triple for the day 12-15 min B BETTER WITH BURPEES 5 Rounds- Go every 7 min (35 min): 15 Burpee Box Jump Overs 40m sled sprint (50/30kg on sled) Rest remainder of 7 min interval Rx+ option of 21 BBJOs, full send efforts, stagger starts if...

W.O.D THURSDAY 13th January 2022

A Practice Round 1:00 Bike 5 Sit Ups 5 V Ups 5 Hollow Body Rocks 5 Flutter Kicks 5 Russian Twists B TUMMY TWISTER 5 Rounds of. . . AMRAP5: Buy In: 40/25 Cal bike In Time Remaining: Round 1: Max Reps Sit Ups Round 2: Max Reps V Ups Round 3: Max Reps Hollow Body Rocks...

W.O.D WEDNESDAY 12th January

A DEAD INSIDE For Time: 55 Deadlifts (100/70) 55 Toes to Bar 55 Box Jump Overs (24″/20″) 55 Kipping Handstand Push-ups *Score = Time it takes to complete the workout. Time Cap: 20 Minutes B BOOTY 4 Sets for Quality: 10 Rear Foot Elevated Split Squats (each...

W.O.D TUESDAY 11th January 2022

A BMU Drills 12-15 Min to work through: Jumping BMU Banded BMU Bar Dips Kipping C2B Practice Glide kip practice B CHANGE OF PLANS AMRAP 5: 50ft. Double Dumbbell Front Rack Walking Lunges 12 Bar Muscle Ups 9 Double Dumbbell Hang Power Cleans Rest 5 Minutes AMARAP 5:...