Wod 12.11.14

Max Effort Ring Rows x4 Max effort Box jumps x2 Rounds Max Effort Ring Press Ups Max Effort Box Jumps x2 Rounds CASH IN 5 MU’s/10 CTB/8 Pull Ups/8 HOGS Then 45 OHS 40/30kg 45 DB Get Ups 45 Pistols 45 Wall Balls CASH OUT (with same as Cash in) Break the 45’s as needed...

30.10.14

TNG Work 5 Min OMEM TNG (No resting in the rack) x3 Clean & Jerk Wod ” UNBROKEN ” 50 Wall Balls 40 KB Swings 30 Press Ups 20 Pull Ups 30 Wall Balls If break 3 Get Ups...

Wod 23.06.14

Front Squat 5 – 5 – AMRAP Wod ” THE CHIEF ” x3 Power Cleans x6 Press Ups x9 Air Squats 3 Minute AMRAP Rest 1 Minute 5 Rounds...

Wod 27.05.14

Max Ring Dips x3 Rounds Superset press up hold with plate 20/15kg Strength OMEM 8 Minutes x5 Deadlifts at Body weight Wod 12 Min AMRAP 2, 4, 6, 8, 10, 12, 14, 16 ……….. Thrusters Burpees...