April 8, 2017
Saturday 8/4/17
Level 1 & 2 Partner WOD For time: 3 Rounds of: 30 KBS (24kg/16kg) 20 Burpees 12 T2B Then… 1.6km Med ball Run (20, 14)…
Friday 7/4/17
Level 1 Strength EMOM for 10min: ODD Minutes: 5 Sumo Deadlifts for Speed @70% – Reset on each rep 10% heavier than last EVEN Minutes:…
Thursday 6/4/17
Level 1 Strength Candlesticks – Pistols Partner WOD 10 Rounds of: 10m Front Rack Walking Lunges (16kg/12kg) 10 Weighted Sit-Ups(10kg/5kg) 10m Front Rack Walking Lunges…
Wednesday 5/4/17
Level 1 Strength Close Grip Chin-ups 5 x 5 WOD AMRAP in 20mins: 60 Double Unders 15 SDHP (32kg/24kg) 15 Box Jumps w. step down…
April 4, 2017
Tuesday 4/4/17
Level 1 Strength Hang Power Snatch 5 x 4 Touch and go WOD 4 Rounds of: 21 Wallballs (20, 8) 15 Lateral Burpees over the…
April 3, 2017
Monday 3/4/17
Level 1 Strength Back Squat 3-2-1-3-2-1 WOD 2 Rounds of AMRAP in 5mins of: Run 400 meters then in remaining time: Max Squat Cleans (45kg/30kg)…
April 1, 2017
Friday 7/4/17
Level 1 Strength EMOM for 10min: ODD Minutes: 5 Sumo Deadlifts for Speed @70% – Reset on each rep 10% heavier than last EVEN Minutes:…
April 1, 2017
Saturday 1/4/17
Level 1 & 2 Partner WOD 30min AMRAP of: 100 Meter Run 10 Pull-ups 10 Push Press (Lv1-35kg/25kg, Lv2-50kg/35kg) 30 Double Unders *One athlete completes…
March 31, 2017
Friday 31/3/17
Level 1 Strength EMOM for 10min: ODD Minutes: 5 Sumo Deadlifts for Speed @60% – Reset on each rep EVEN Minutes: 3 High Box Jumps…
Thursday 30/3/17
Level 1 WOD For total time: Run 800m 21 Knee Raises 21 Hang Power Snatch (30kg/25kg) Rest 3:00 Run 600m 15 Knee Raises 15 Hang…