Friday AM WOD’s

WOD   Tabata Double unders Rest 2 Tabata burpees jump to plate Rest 2 Tabata jump squats Rest 2 Tabata plate ground to overhead Rest 2 Tabata jump lunges Rest 2 Tabata hollow hold...

Wednesday

WOD 6 rounds for time: 15 KB Swings 24/16 12 alt pistols 9 1 arm push press kb each arm 20m each arm overhead...

Tuesday

Strength Day A.Weightlifting EMOM x 10. 5 low hang Snatch or low hang clean and Jerk.   B.Front squat 15 – 15 -15   C1. Archer rows 8 – 12 reps C2. Pull archer push ups 8 – 12 rep 3 sets building in weight.   3 rounds quality: 10 reach outs 10 leg...

Monday

WOD AMRAP in 12 minutes 12 HSPU 9 Thruster 50/35 6 snatch at 20 minute start in pairs, both complete 30-25-20-15-10-5 cal row or...

Saturday 16th

In Pairs 0 – 10 100 Overhead squats 50/35 20 double unders anytime you drop the bar from lockout overhead. 10-20 100 HSPU 20 double unders anytime you drop off wall 20-30 Longboards beach run...