6/2/15

A. Clean DL @70% – pause at positions 3. 2. 1; 4 reps x 5 sets, rest 90 sec B. 50 barbell push press @50kg/30kg, bar starts from floor, everytime bar drops = 5 burpees, 5 minute time limit C. 7 minute Partner WOD P1. Row 200m P2. Squat clean AMRAP (60kg/40kg) Record total squat…

4/2/15

A. BS @30X1 @80% – 4-5 reps x 5-7 sets, rest 60sec-2min B1. Wall Walk then hold ALAP x 4, rest 30 sec B2. Chin Up Hold ALAP x 4, rest 30 sec B3. Hollow Hold ALAP x 4, rest 30 sec C. 4 min – Bench press rest 2min 4min – Supinated barbell row…

3/2/15

10 minute all round warm up A. 30 sec Amrap Wall Balls 10 sec transition 30 sec box jumps 10 sec transition 30 sec burpees rest 60 secs x 6 rounds B. 30 sec bike 10 sec transition 30 sec slam ball 10 sec transition 30 sec kb swing rest 60 sec x 6 C.…

29/01/15

17min AMRAP (teams of 2-3) Only one person working at a time 1.5k Row 80 DB Renegade Rows 100 Plyo lunges 2min rest 17min AMRAP (teams of 2-3) Only one person working at a time 100 wall balls 100 burpees 16 laps heavy farmers carry (both arms) 2min rest Finisher – 60 sec max effort…

23/1/15

5 min Overhead Mobility   A: Strict Press, 4-5 reps, 31X1 x 6 sets B:  12 Mins Row 500m 10 DU / (x 3 singles) Row 400m 20 DU Row 300m 30 DU Row 200m 40 DU Row 100m 50 DU C: 6 mins 8 Thrusters (40/30) 8 KB Swings (24/16) into 6 min 8…