WOD |

25 Apr 17 – Anzac Day Lest We Forget

ANZAC DAY – Lest We Forget WOD Choose between: AUSTRALIAN HERO WOD: WOOD 5 Rounds for Time 400m run 10x Burpee box jump 24/20″ 10x Sumo Deadlift High Pull @42.5/30kg 10x Thruster *1min rest between rounds Or GALLAGHER & MACDONALD 2 Rounds 200m run 16...

22 Jun 16 – Cindy

Warmup 2 Bear Crawls 2 Gecko Crawls Pec Stretch 30 Squats Strength Front Squats 5 x 10 Front Squats @ 60% WOD Cindy 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats

31 May 16 – Double Light DT 45/30

Warm Up 20 x 10m Laps 30 Good Mornings 30 PVC Passovers Barbell Warm Up -10 Romanian Deadlift -10 Hang High Pull -10 Push Jerks WOD Double Light DT @ 45/30 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Followed by a 400m Run 6 Minutes Rest Do it again Record...

30 May 16 – Double Engine WOD

Double Engine WOD today to test your capacity. Part A WOD is a play with Bar Muscle Ups and Rings. Scale to regressions if you need. Part B WOD All of your training will tell if you are able to get to the end of this workout. Warmup 20x10m Laps Movement Flow 30 Good...

20 May 16 – Overhead Squats 5×5

Warmup 20 X 10M LAPS 2min Shoulder Circles 4 Laps Bear Crawl 2x Partner Pec Stretch Strength Overhead Squat (kg) 5 reps x 5 rounds Overhead Squat 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% WOD EMOM 14min Odd 10 Bent Over Row 80%1RM + 4 Lateral Jump...