06.12.16

06.12.16

Deadlifts build to heavy set of 5 build to this in 20 mins WOD Against a 6 minute running clock, complete 500m Row 50 Kettlebell Swings Burpees x Max reps = score rest 3 minutes then  3 rounds of not for time 5 strict pullups 7 strict ring dips accumulate 30 second L sit ...
05.12.16

05.12.16

Russian Squat Cycle week 4 Session 1 5 by 5 ( refer to generator)  30 mins  WOD 7 min amrap 10 x strict press 30/20kg 10 box jumps 30/24 (step down) ...
Endurance 04.12.16

Endurance 04.12.16

In Pairs complete reps or 9 mins on each with 1 minute rest 1) 2500/2250m row 2) 200 get ups 3) 100 burpee wall balls 4) 250/225 cals bike 5) 100 x slam balls + 200 sit ups + 300 du...
Team Workout 03.12.16

Team Workout 03.12.16

In Pairs 8 Min AMRAP – 2 mins rest 1) 15 Slam Balls, 20 Sit Ups, 2 Rope Climbs  2) 800m run, Wall walks max effort 3) Row 300m, 15 Sprawls 4) 50 Air squats, 25 Burpees with jump over obviously pipe at 20″...
WOD 01.12.16

WOD 01.12.16

Rowing 2 x 500m sprints 4 Rounds 10 x cleans RX 80/55 scale 1 60/40 10 x strict pull-ups  Form over intensity. needs to be testing weight for cleans 14 min time cap...