WOD 31.03.16

WOD 31.03.16

Weighted ring dips 3 x 10 Weighted push ups 3 x 10 Assault bike challenge1 min max calories WOD run 200m  10 pullups 20 air squats run 400m 10 pullups 20 air squats run 600m 10 pull ups 20 air squats run 800m ( pub ) 10 CTB pull ups 20 goblet squats 24/16kg   ...
WOD 30.03.16

WOD 30.03.16

Squat Cycle Monday and Wednesday Session 1 – 6 x 2 @ 75% OF 1RM MAX STOH tester 21 x push press rx 50/35kg REST 30 SECONDS 15 X STOH REST 30 SECONDS 9 X STOH FOR TIME ( doesn’t have to be unbroken ) WOD Row 500m 100 du / 125 singles row 500m 50 x db snatch 20/15kg   ...
WOD 29.03.16

WOD 29.03.16

10mins to find a heavy hang clean Then complete 5 additional sets of 3 @ 80% (20 mins) WOD 50 x back squats @ 50/35kg 40 x kb swings  30 x T2bar 40 x bar facing burpees 50 x deadlifts 50/35kg FOR TIME   ...
Hero WOD 28.03.16

Hero WOD 28.03.16

Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.  ...
Endurance 27.03.16

Endurance 27.03.16

Assault Bike 10/20 program x 8 Row 2 mins for metres at 80/90% effort Rest  Complete a further 5 rounds Catch is you can’t see monitor for 5 rounds Get as close to first row metres as possible     ...