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 24.03.15

Bar Muscle Up Tekkers 3 Rounds Not For Time Heavy Russian KB Swing x12 2 Widths of explosive lunges Wod Partner Snatch 20 reps 40/20kg 40 Double Unders each 20 reps 50/30kg 50 Double Unders each 20 Reps 60/40kg 60 Double Unders each 10 Reps 70/50kg...

Wod 20.11.14

15 Minutes of Mobility In Teams of 4 Spend 1 Minute on each and rotate 1) Row for calories 2) Muscle Ups/CTB/Pull Ups 3) DB Get Ups 4) Box Overs x2 Rounds each Same 4’s split in to pairs and complete 1 Pair at a time as many rounds as possible in 15 minutes of 20 Wall Balls 20 Get Ups...