WOD: Friday WODs October 12, 2017 A. EMOM x 10: 1 Snatch *Build in weight as you go. B. 30-20-10 reps for time of: Wall Ball 9/6kg Flexed Arm Hang (seconds)
WOD: Thursday WODs October 11, 2017 A. Turkish Get-up *Build to a heavy triple. B. 4 x 400m *Work:Rest = 1:1
WOD: Wednesday WODs October 10, 2017 For time: 5 Cleans 100/70kg 10 Box Jumps 30/24″ 15 Burpees (over the bar) 4 Cleans 8 Box Jumps 12 Burpees 3 Cleans 6 Box Jumps 9 Burpees 2 Cleans 4 Box Jumps 6 Burpees 1 Clean 2 Box Jumps 3 Burpees
WOD: Tuesday WODs October 9, 2017 Five, 3 minute rounds: Run 400m Max reps unbroken Toes to Bar *Rest 1 minutes between rounds. Optional Finisher: Accumulate as much time as possible in the L-sit (5 min.)
WOD: Friday WODs October 5, 2017 For time: Run 800m 30 Front Squat 70/50kg 30 Handstand Push-ups 30 Front Squat 70/50kg Run 800m *Various subs will be offered for the HSPU.
WOD: Thursday WODs October 4, 2017 EMOM x 20 min: A. Deadlift 3 reps B. Strict Toes to Bar *Maintain weight/reps across.
WOD: Wednesday WODs October 3, 2017 AMRAP in 20 min: 10 Push Jerk 60/40kg 15 Pull-ups 50 Double-unders
WOD: Tuesday WODs October 2, 2017 A. Overhead Squat 10 x 1 *Maintain across. B. Wall Ball – 5 min. max reps. *9/6kg