WOD 30.11.16

WOD 30.11.16

Russian Squat Cycle Week 3 Session 2 ( 6 by 6) (30 mins) 2 min amrap 20 x DB Snatches (ALT) 20/15kg max reps Double unders rest 2 minute  repeat 3 times...
WOD 29.11.16

WOD 29.11.16

Deadlifts build to a heavy set of 8 reps complete nomore than 3 attempts  after building to heavy weight for day 12 minute amrap 10 x T2Bar 10 x hogs 10 x STOH 50/40kg...
WOD 28.11.16

WOD 28.11.16

Russian Squat Cycle week 3 Session 1 ( 6 by 2) Bamboo Bar Overhead Stability Hold x 30 seconds (Use PVC pipe, bands and kettlebells) in-between sets complete above  20 min amrap as you go i go with partner ( 1 round each) 7 x OHS 45/35kg 7 x burpees to Rig 7 x box jumps 24/20 inch...
Endurance 27.11.16

Endurance 27.11.16

In Pairs – 8 min rounds  1 min on 1 off (4 mins each) 10 Burpees into max metres on rower 10 Sit ups & 10 push ups into max wallballs 18 Slam balls into max du/skips 20 Russian KB Swings into max Cals on assault bike 20 Front rack lunges into max barbell Thrusters...
Team Workout 26.11.16

Team Workout 26.11.16

In Pairs Each round 5 mins with 2 mins rest 1 Row & Kettlebell 24/16kg – Swap every 200m 2 Sit ups & Wall Balls- Swap every 15 sit ups 3 Sprawls & DB Snatch 15/10kg – Swap every 5 Sprawls 4 Farmers Walk & Burpees – Swap every 20m on Farmers Walk 5 Ring press ups & Toes 2 Rings – Swap every 10 press ups...