WOD: 04/08/2017

Warm Up/ Mobilise MetCon: Modified ‘The End’  20 Cal Row/Bike 30 Burpees 20 American KB Swings – 16/24 30 Box jump – 20/24″ 20 Hand Release Press Up (RX+ HSPU) 30 Sumo Deadlift High Pull – 16/24 20 STOH – 35/50 (RX+ 40/60) 300m Single Arm Farmers Carry – 16/24 …

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WOD: 03/08/2017

Warm Up/ Mobilise Accessory: For Max Reps 30sec Work : 30sec Rest x 25 Rounds 1: Max Cal Assault Bike 2: Max Rep DB Bench Press – 15/22.5 3: Max Rep Strict Pull Up 4: Max Rep Strict Ring Dip 5: Max Rep Barbell Bicep Curls – 15/25

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WOD: 02/08/2017

Warm Up/ Mobilise Bergener Warm Up Weightlifting: Power Snatch A: 10 Minutes to establish a Heavy Single B: Every 90sec 3 – 3 – 3 – 3 – 3 @70% of Heavy Single C: Accessory 3 Rounds:  1 Round Gymnastic Swimming 30 Sec Hollow Hold

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WOD: 01/08/2017

Warm Up/ Mobilise Strength: Back Squat Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* Skill: Toes To Bar  Technique Scaling/ Progressions MetCon: AMRAP: 10 Minutes  6 Front Squat – 40/60 12 Toes To Bar 24 Double Unders – 2:1 …

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WOD: 31/07/2017

Warm Up/ Mobilise Strength: Push Press Every 2minutes: 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* MetCon: 5 Rounds For Time  15 Wall Ball – 6/9 12 Hand Release Press Ups 9 Power Clean – 40/60 Time Cap: 12 Minutes *Courtesy of …

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WOD: 28/08/2017

Warm Up/ Mobilise MetCon: 10 Rounds For Time  5 Pull Up (F) C2B Pull Up (M) RX+: 2 Bar Muscle Up 10 Thrusters – 30/40 20 Cal Row Time Cap: 35 Minutes

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WOD: 27/07/2017

Warm Up/ Mobilise Accessory: A: Back Rack Lunge Every 2 Minutes: 8 – 8 – 8 – 8/ Each Leg *Maintain Weight Throughout* B: Romanian Deadlift Every 90sec: 8 – 8 – 8 – 8 *Maintain Weight Throughout* C: Core EMOM: 12 Minutes 1: 45sec Plank Hold 2: 45sec Right …

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WOD: 26/07/2017

Warm Up/ Mobilise Weightlifting: Split Jerk A: 12 Minutes to establish a heavy single B: Every 90sec 2 – 2 – 2 – 2 – 2 @ 75% of Heavy Single C: Accessory 3 Rounds:  Gymnastics Swimming

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WOD: 25/07/2017

Warm Up/ Mobilise Skill: Power Clean  Technique 10 Minutes to build to a heavy single MetCon: ‘BEX’ 26th Birthday WOD AMRAP: 26 Minutes Buy In: 91 Cal Row/ Assault Bike In remaining time AMRAP:  25 Wall Ball – 6/9 7 Power Clean – 40/60 91 Double Unders – 2:1 Single …

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WOD: 24/07/2017

Warm Up/ Mobilise Strength: Strict Press Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* Skill: Toes to Bar  Technique/ Practice MetCon: For Time 21 – 15 – 9:  American KB Swings – 16/24 Box Jump Over – 20/24″ Toes …

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