Friday 18th

by | Aug 17, 2017 | WOD Diary

Strength Muscle ups practice: break up where needed (15 minute cut off) 30 ring rows 20 rings to chest 20 strict dips with turn out from muscle up 10 strict muscle ups   EMOM 10 minute alternate last set AMRAP of both movements 15 C2B 15 HSPU On 15 minutes...

Thursday 17th

by | Aug 16, 2017 | WOD Diary

Strength Clean 7-5-3   WOD 5 minute AMRAP 60/45 5 power clean 5 thruster 5 burpees over bar Rest 5 minutes 5 minute AMRAP 5 power cleans 5 front rack lunges each leg 5 Burpees over bar  ...

Wednesday 16th

by | Aug 15, 2017 | WOD Diary

WOD: Hang Snatch 3-3-3 Push Press build to heavy set of 5-5-5-5-5 with 5 count negative 5 sets of 10 strict toes to bar, max kipping toes to bar 2.4km time trial...

Tuesday 15th

by | Aug 14, 2017 | WOD Diary

WOD 5 Rounds for time: 250m row 5 muscle ups   At 20 minute mark complete 4 rounds 50 double under 20 push...

Monday 14th

by | Aug 13, 2017 | WOD Diary

Strength On the 2 minutes, build in weight Deadlift 12-12-12 Power clean 6-6-6 Squat Clean 3-3-3   WOD 3 rounds For Time 60/45 10 push press 10 front squats...