WOD: 18/01/2018

Warm Up/ Mobilise EMOM: 21 (3 Rounds) 1: 12/15 Cal Row 2: 1 – 3 Wall Walk 3: 6 – 12 Tempo Ring Row (112x) 4: 9/12 Cal Assault Bike 5: 1 – 2 Rope Climb 6: 50m Farmers Carry – 2 x 24/32 7: REST

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WOD: 17/01/2018

Warm Up/ Mobilise Weightlifting: A: Hang Snatch  10 Minutes to establish a heavy single B: EMOM: 15  1 Hang Snatch @ 80-85% of HS  

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WOD: 16/01/2018

Warm Up/ Mobilise A: Deadlift Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Build to Heavy 5, focus on form over load* B: 2 x 6 Minute AMRAP  60 Russian KB Swing – 16/24 30 Box Jump – 20/24″ Remaining Time AMRAP:  Alt Front Rack lunge …

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WOD: 15/01/2018

Warm Up/ Mobilise A: Push Press Every 90sec: 3 – 3 – 3 – 3 – 3 *Build to Heavy Triple* B: For Time  120 Double Under – 2:1 Single Under 90 Sit Up 60 Alt DB Snatch – 15/22.5 30 Thruster – 30/40 Time Cap: 15 Minutes

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WOD: 12/01/2018

Warm Up/ Mobilise HERO WOD: ‘Marston’ AMRAP: 20 Minutes  1 Deadlift – 125/180 10 Toes To Bar 15 Bar Facing Burpees Marston Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to …

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WOD: 11/01/2018

Warm Up/ Mobilise A: 4 x 3 Minute AMRAP  3 Wall Walk 5 Strict Pull Up 30 Double Unders – 2:1 Single Unders AMRAP: Alt Turkish Get Up – 16/24 *Rest 2 Minutes between rounds*

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WOD: 10/01/2018

Warm Up/Mobilise Weightlifting: A: 3 Position Clean (hip, knee, floor)  12 Minutes to establish a heavy complex B: Every 2 Minutes x 4: B1: Bench Press x 5 – Build Weight B2: Band Pull Apart x 15  

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WOD: 09/01/2018

Warm Up/ Mobilise A: Not For Time 10 – 1:  Front Squat – 40/60 Back Squat – 40/60 *Complete 12 Alt Lunges between rounds – 2 x 12/20* Each Round should be performed as a superset with no rest between movements.

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WOD: 08/01/2017

Warm Up/ Mobilise A: Strict Press Every 90sec: 3 – 3 – 3 – 3 – 3 *Build to heavy triple for the day* B: For Time 30 – 20 – 10:  Cal Row/ Ski American KB Swing – 16/24 Down Up Time Cap: 12 Minutes

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