WOD 29.02.16

WOD 29.02.16

Establish max overhead squat WOD – 20 mins cap 3 rounds of 20 x Clean 40/30kg 20 x Burpees over bar 20 x Toes 2 Bar Then run 200mtrs before starting cleans again   ...
Endurance WOD 28.02.16

Endurance WOD 28.02.16

Barbell – Clean & Jerk Strength – Assault Bike, Atlas Stones, DB Snatch, KB Swing, Prowler, Tyre Flips, Battle Ropes, Sandbag carry, Desdlifts and row Endurance WOD – Teams of 4 Assault Bike – 300 cals – max 30 secs on Row – 500 cals – max 1 min on Every time off rower run 200mtrs   ...
WOD 25.02.16

WOD 25.02.16

Squats 5 Back squat + 5 Front squat @ 85% of front squat x 3 sets Bench press 3 x 5 reps  WOD 10 min amrap 5 snatch 60/40kg 10 over bar burpee 12 pullups   ...