W.O.D

W.O.D

W.O.D

  Skills Practise -Rope Climb  W.O.D 3 Rounds 15 Ring Dips 15 Burpees O.H Carry 100m 40kg/20kg For Time Core max effort hollow GAMES ARE COMING –

W.O.D

W.O.D

  W.O.D 1km time trial 30 x Burpee Box Jumps 1 km time trial 40 x Toe to Bar 1 km time trial Hand stand walk 50 m GAMES ARE COMING –  

W.O.D

W.O.D

Strength Front Squat 5,3,3,1,1,1 W.O.D 50 HSPU 50 KB Swing 24kg/16kg 50 Sit Ups  For Time   GAMES ARE COMING –  

REST DAY

REST DAY

 

W.O.D

W.O.D

W.O.D Team vs Team 20 Burpees 50 Tyre Flips 20 Burpees 50 Thrusters 30kg/20kg each 20 Burpees 20 Toes to Bar  Best of 2 Rounds with a decider if necessary.  GAMES ARE COMING –  

W.O.D

W.O.D

  W.O.D Block Run 5 x Rope Climbs  Block Run 10 x Squat Clean Press  75kg/40kg Block Run 20 x HSPU GAMES ARE COMING –

W.O.D

W.O.D

Strength – Dead Lift 5,3,3,1,1,1 W.O.D AMRAP 15mins 5 x Pull Up 10 x Burpee 20 x OH Lunge 20kg/10kg GAMES ARE COMING –  

W.O.D

W.O.D

W.O.D Power Snatch Ladder Add 1 rep every minute on the minute until failure 5km row relay in teams While 1 team member rows the other team member does a half block run then swap over. GAMES ARE COMING – […]

W.O.D – TOMMY V

W.O.D – TOMMY V

  Skills practice – Double unders  HSPU 3 x max effort W.O.D – Tommy V  For time 21 Thrusters 50kg/30kg 12 Rope Climbs 15 Thrusters 50kg/30kg 9 Rope Climbs 9 Thrusters 50kg/30kg 6 Rope Climbs THE GAMES ARE COMING –

W.O.D

W.O.D

Skill Practice 3 x max effort Muscle Up W.O.D DeadLift 90/50kg Burpees AMRAP  10mins Ascending 3 reps at a time GAMES ARE COMING –