Wod 27.11.14

Mobility Wod 0 – 15 Minutes Find a 2 Rep Max Back Squat 15 – 30 Find a 2 Rep Max Hang Clean 30 – 35 50 Burpees for time 35 – 45 5 Rounds For Time 10 GTOH with a plate 20/15kg 20 Double Unders 10 T2B...

Wod 11.11.14

Skills T2B practice Wod Pairs 1:1 7 Minute AMRAP 1 Shuttle (down up at each cone) 5 Plate Thrusters 25/20kg 5 Minutes Rest 42 – 30 – 18 GTOH with plate 25/20kg Burpee Box Jumps 30/24″...

Wod 28.08.14

8 Minute OMEM 7 C2B 4 OHS 70/50kg 10 Dumbell 20″ Box Step Ups Wod 19 Minute AMRAP 0-9 Minutes 50 Get Ups 40 Wall Balls 30 GTOH 20/15kg 20 Dumbell Hang Cleans 20/15kg 10 Med Ball Cleans Rest 1 Minute on 9th Minute if not completed already 10-19 Minutes 10 Get Ups 20 Wall Balls 30 GTOH 20/15kg 40 Dumbell Hang Cleans 50 Med Ball Cleans...
Wod 19.08.14

Wod 19.08.14

!5 Mins to establish a 1 Rep Max GTOH Wod 21 – 15 – 9 – 6 Pull Ups Clusters Well done to everyone that PB’d tonight! Awesome work….....