WOD 12.09.17

WOD 12.09.17

Strength Back Squats 4 x 4 Weight = 75 – 85% WOD 8 Min AMRAP 4 Push Press 8 Bar Facing Burpees 12 Box Jumps Weight RX = 50/35kg Sc 1 = 40/30kg Sc 2 = 35/25kg...
WOD 11.09.17

WOD 11.09.17

Rowing Conditioning 5 Minutes 40s On / 20s Rest Pacing M = 1:40 F = 1:55 WOD 8 Rounds 25 Double Unders 20 Air Squats 15 Press Ups 10 DB Snatch 20/15kg 5 Strict Pull Ups Cap = 30 mIns...
WOD 08.09.17

WOD 08.09.17

Pairs Chipper 100m Farmers Carry 80 Wall Balls 60 KB Swings 32/24kg 40 Strict Ring Dips 30 OH Squat (70/50kg) 40 Strict Ring Dips 60 KB Swings 32/24kg 80 Wall Balls 100m Farmers Carry CAP = 30 Mins Farmers Carry Dry Outside (Fence and Back = 50m) Inside 10 x 10m OH Squat scale down every 10kg...
WOD 06.09.17

WOD 06.09.17

Strength Deadlifts 5 x 5 Reps Increasing Weight per set WOD 20 Min OMEM 1st = 2 x Shuttles 2nd = 8 Snatch 50/35kg 3rd = 12/15 Cal Bike 4th = 15 russain swings 32/24kg 5th = 15 Box Jump Overs...