WOD: 18/09/2017

Warm Up/ Mobilise Core: EMOM: 8 Minutes 1: 20sec Hollow Hold + 20sec Arch Hold 2: 8 x Straight Arm Pull Down Skill: Pull Ups Kipping technique Scales/ Progressions MetCon: ‘Cindy’ AMRAP: 20 Minutes  5 Pull Up 10 Press Up 15 Air Squat

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WOD: 15/09/2017

Warm Up/ Mobilise MetCon: On a Rolling Clock 0 – 7: AMRAP Bar Touching Burpees 7 – 8: Rest 8 – 14: AMRAP Cals (Row/ AB/ Ski) 14 – 15: Rest 15 – 20: AMRAP GTOH – 40/60 20 – 21: Rest 21 – 25: AMRAP Cals 25 – 26: …

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WOD: 14/09/2017

Warm Up/ Mobilise Accessory EMOM: 20 Minutes 1: 100/150m Ski Erg 2: 1 – 2 Rope Climb (RX+ Legless Rope Climb) 3: 10/15 Cal Assault Bike 4: 6/leg DB Bulgarian Split Squat – AHAP

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WOD: 13/09/2017

Warm Up/ Mobilise Weightlifting: A: Hang Power Clean Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight throughout* B: Push Press Every 90sec: 3 – 3 – 3 – 3 – 3 @70 – 80% of 1RM Jerk C: Accessory 3 …

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WOD: 12/09/2017

Warm Up/ Mobilise Strength: Back Squat Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 – 3 (Tempo: 3XX1) *Maintain Weight* Skill: Power Snatch  Technique/ Build Weight MetCon: As Far As Possible: 10 Minutes (2,2,2,4,4,4,6,6,6 etc)  Power Snatch – 30/40 Box Jump – 20/24″ Alt Front …

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WOD: 11/09/2017

Warm Up/ Mobilise Strength: Bench Press  12 Minutes to establish an 8 Rep Max MetCon: 3 Rounds For Time  6 Bar Over Burpees 9 Toes To Bar 15 Deadlift – 70/100 21 Wall Ball – 6/9 Time Cap: 12 Minutes

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WOD: 08/09/2017

Warm Up/ Mobilise MetCon: For Time  50 Wall Ball – 6/9 40 Alt Overhead Lunge – 15/20 30 Burpee Box Jump – 20/24″ 20 Toes To Bar 10 Power Clean – 50/70 5 Bar Muscle Up/ 10 C2B/ 15 Pull Up 10 Power Clean 20 Toes To Bar 30 Burpee …

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WOD: 06/09/2017

Warm Up/ Mobilise Weightlifting: A: Snatch Deadlift  12 Minutes to establish a Heavy Single B: Tempo Paused Back Squat Every 90sec: 3 – 3 – 3 – 3 – 3 (Tempo: 31×1) *Build Weight Throughout* C: Turkish Get Up EMOM: 6 Minutes Even: 2 X T.G.U (Right) Odd: 2 x …

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WOD: 05/09/2017

Warm Up/ Mobilise Strength: Strict Press/ Strict Pull Up EMOM: 10 Minutes Even: 5 x Strict Press (Maintaining) Odd: 3 – 5 x Strict Pull Ups/ Strict C2B MetCon: AMRAP: 12 Minutes  40 Double Unders – 2:1 Single Unders 20 Alt KB Snatch – 12/20 (RX+ 16/24) 10 Hand Release …

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