WOD: 03/11/2017

Warm Up/ Mobilise MetCon: ‘Fight Gone Barbaric’ EMOM: 18 Minutes 1: Thrusters – 25/35 2: Alt DB Snatch – 15/22.5 3: Burpee Box Jump – 20/24″ 4: Pull Ups 5: Cal Assault Bike 6: Rest *Score = Total Reps*

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02/11/2017

Warm Up/Mobilise Skill: Rope Climb  Texhnique/ Scaling A: In teams of 2/3 AMRAP: 10 Minutes  Rope Climb B: Accessory: EMOM: 12 Minutes 1: 10 x KB Z-Press – 2 x 8/12 2: 10 x DB Upright Row – 2 x 5/10 3: 10 x KB Pull Over – 12/16 4: …

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WOD: 01/11/2017

Warm Up/ Mobilise Weightlifting: Every 2 Minutes: A: 0 – 10  Back Squat: Build to Heavy 5 B: 10 – 20  Front Squat: Build to Heavy 3 C: 20 – 30  Overhead Squat: Build to Heavy Single  

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WOD: 31/10/2017

  HAPPY HALLOWEEN 👻 Warm Up/ Mobilise Strength: Bench Press/ Bent Over Row Every 90sec x 5:  5 x Bench Press 5 x Supinated Barbell Bent Over Row *build to a challenging 5 reps for each exercise and maintain for all 5 sets* MetCon: AMRAP: 12 Minutes  3 Strict Pull …

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WOD: 30/10/2017

Warm Up/ Mobilise Strength: Back Rack Lunges Every 90sec: 3 – 3 – 3 – 3 – 3/ Leg *build to a challenging weight & maintain for all 5 sets* MetCon: 4 Rounds for Time  5 Deadlift – 75/110 10 Toes To Bar 20 Wall Ball – 6/9 40 Double …

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WOD: 26/10/2017

Warm Up/ Mobilise Accessory: 10 – 1  Strict Pull Ups Strict Press – 15/30 Barbell Bicep Curls – 15/30 *between each round complete 50m Single arm waiter walk – 15/22.5 (25m Right/ 25m Left)* *Workout is for quality, not for time*

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WOD: 25/10/2017

Warm Up/ Mobilise Weightlifting: A: 10 Minutes to establish a Max complex of:  1 Clean Deadlift + 1 Hang Power Clean + 1 Jerk B: Hero WOD: D.T For Time:  12 Deadlift 9 Hang Power Clean 6 STOH *Bar RX = 48/70 or scale to 70-80% of Max Complex* Time …

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WOD: 24/10/2017

Warm Up/ Mobilise Strength: Bench Press Every 2:30: 10 – 10 – 10 – 10 – 10 *Build Weight Theoughout* MetCon: 3 Rounds For Time  10 Bar Over Burpees 20 Alt Front Rack Lunges – 35/50 30 Wall Ball – 6/9 Time Cap: 12 Minutes

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WOD: 23/10/2017

Warm Up/ Mobilise Core: EMOM: 8 Minutes Even: 1 Turkish Get Up (Right) + 1 TGU (L) – AHAP Odd: 15 – 30sec Handstand Hold/ Wall walk + Hold MetCon: For Time  1000m Row/ Ski 21 Deadlift – 70/100 21 Toes To Bar 500m Row/ Ski 15 Deadlift 15 Toes …

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