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 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...
Wod 08.07.14

Wod 08.07.14

OMEM 8 Minutes Station 1 – 5 Muscle Ups Station 2 – Max Double Unders in 35secs Station 3 – x10 KB Swings   Wod Pairs – You go I go 16 Min AMRAP 3 – 6 – 9 – 12 – 15 – 18 …….. Deadlifts Power Cleans HSPU...

Wod 01.07.14

OMEM 11 Minutes Station 1 – 4 Muscle Ups Station 2 – x3 Hang Squat Snatch Station 3 – Max Double Unders in 30’s Wod 5 Rounds 7 CTB 7 HSPU 7 Alternating Dumbbell Snatches each arm 20/15kg from the ground...