Wod 30.03.15

Front Squat 1 – 1 – 1 -1 In between sets 21 – 15 – 9 Ring Dips 15 Minutes Muscle Up tekkers 7 Minute AMRAP 8 OHS 40/30kg 6 DB Squat Cleans 2 Muscle Ups...

Wod 16.03.15

Front Squat 5 – 5 – 5 – 5 In-between sets x10 Ring Dips Wod 1 -2 -3 – 4 – 5 -6 – 7 – 8 – 9 – 10 HSPU CTB Pull Ups Pistols...
Wod 23.02.15

Wod 23.02.15

20 Minutes to find x3 rep max Front Squat Skills practice Snatch Wod 3 minutes of rig touch burpees Rest 3 minutes 3 minutes of burpees Some huge lifts & PB’s.. Russ Escott 132kg x3, Craig Robinson 130kg x3 to name a few      ...

Wod 17.11.14

Back Squats Deload week Back Squats 5 – 5 – 5 40%, 50%, 60% 3 Rounds not for time 10 Hollow Rocks 12 OH Lunges   5 Minute AMRAP 10 Thrusters 42.5/30kg 3 Wall Walks 1 Minute Rest 5 Minute AMRAP 8 Front Squats 42.5kg/30kg 12 HOGS  ...