Endurance 30.10.16

Endurance 30.10.16

In Pairs – You go I go format – 60 mins work  50 secs work 10 sec transition 5 Rounds for max reps of: Assault Bike for Cals Wall Balls 9/6kg Row for metres Slam Balls Get Ups Sit Ups...
Team Workout 29.10.16

Team Workout 29.10.16

Teams of 3 – 30 Min AMRAP Each movement to be followed by a 200m run with wall ball 100 Wall Balls 9/6kg 100 synchro sit ups 100 Burpee over wall ball 100 Pull Ups (wall ball to remain above head height at all times) 100 Wall Ball clusters...
Partner Wars 28.10.16

Partner Wars 28.10.16

complex 2 x deads + 2 power cleans + 2 hang squat cleans  complete 5 sets each 1 4 1 (rx 70/50) Partner Warz 100 x cals rower 80 x wall balls 60 x power cleans 80/55kg 40 x double kb russian swings 2×24/2x16kg 20 x rope climbs...
WOD 27.10.16

WOD 27.10.16

Rowing 1 km for time aim for 5 seconds slower splits  than 500ms from last week strength tekkers work 5 x 3 hang power clusters from hang to rack straight to  overhead. no rest in rack WOD every 2 mins for 4 rounds 10 x stoh 50/35kg 10 x hollow rocks...
WOD 26.10.16

WOD 26.10.16

Squats 3 x 10 front squats at 75% WOD 21 – 15 – 9  400m run  pullups burpee pistols (1 rep = 1 x burpee  and two alternating pistols  cap 16 mins...