WOD Wednesday 141216
A. Deadlift 5RM B. For Time: 15-12-9 Clean & Jerk 60/40kg Front Squat 60/40kg Rest 5 Mins Run 800m 30 Burpees
Read moreWOD Monday 121216
A. Back Squat 5×5 B. 9 Rounds For time: 6 Burpee Box over 24/20″ 6 HSPU 6 TTB 6 Thruster 40/25kg
Read moreWOD Friday 081216
Friday Grinder 5 Rounds For time; 800m Run 30 Hang Snatch 30/20kg 30 wall ball 9/6kg
Read moreWOD Thursday 081216
A. Push Jerk find 8RM B. 3 Rounds ; 40 seconds ON 20 seconds OFF Ball Slams Burpees Row/cals Jump Lunge Hang Power Clean 40/25kg Plate GTOH Pressups Air squats Pullups
Read moreWOD Wednesday 071216
A. Hang clean – build to 8RM B. 10 Rounds for time: 5 TTB 5 Deadlift 100/60kg 10 Box Jumps 24/20″ 15 Air Squats
Read moreWOD Tuesday 061216
A. Bench Press build to 8RM B. 3 Rounds for time; 45 Double Unders 30 Kb swings 15 STOH 50/35kg C. Med ball Finisher
Read moreWOD Monday 051216
A. Front Squat build to 8RM B. For time: 10-9-8-7-6-5-4-3-2-1 reps of; Wall to walls Pullups Power Cleans 60/40kg
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