W.O.D

DOUBLE W.O.D

DOUBLE W.O.D

  WOD 1 ISABEL 30 snatches for time 60k/30k WOD 2 KELLY modified 800m run 30kb swings 32k/16k 30 dips 3 Rounds ISABEL –

W.O.D – HEAVY FRAN

W.O.D – HEAVY FRAN

  Jerk 5,3,3,1,1,1 W.O.D – HEAVY FRAN 21-15-9 Thrusters 60kg Pull Ups weighted Vest or Belt HEAVY FRAN –

W.O.D LUMBERJACK

W.O.D LUMBERJACK

    W.OD – LUMBERJACK 20 x Deadlifts 80k/45k 400m Run 20 x KB swing 24k/16k 400m Run 20 x OH Squats 30k/20k 400m Run 20 x Burpees 400m Run 20 x Chest To Bar Pull Ups 400m Run 20 […]

W.O.D – BIG JAKE

W.O.D – BIG JAKE

W.O.D – BIG JAKE 10 x Jacobs Ladder 10 x Burpees at the bottom of the hill 5 x HSPU HOW TO DO HSPU WITH POWERBANDS –

W.O.D

W.O.D

  Skill Practise – Turkish Get Up W.O.D 1 x Rope Climb 2 x Turkish Get Up 24k/12k 3 x Clean Press 40k/20k 4 x Tyre Flip  1km row for time BE INSPIRED –

W.O.D

W.O.D

W.O.D 3 x Max Effort Push Ups Block Run 3 x Max Effort strict pull ups Block Run Max Effort Plank  INSPIRATION  –

W.O.D

W.O.D

Strength 5-3-3-1-1-1 Back Squat W.O.D 1 km row then 21-15-09 Squat Clean Press 30kg/20kg Toes 2 Bar HR Push Ups BE INSPIRED –

W.O.D

W.O.D

  W.O.D 12-10-8-6-4-2 Thrusters 40kg/20kg Sit ups Box Jumps Sprint 100m 3 x Max effort dips HOW TO DO THRUSTERS – http://www.youtube.com/watch?v=4OhqIGYqELk  

W.O.D

W.O.D

Snatch 5,3,3,1,1,1 W.O.D 500m Run 50 OH Squats 30kg/20kg 50 Ring Dips 50 Toes to Bar 500m Row BE INSPIRED –

W.O.D

W.O.D

W.O.D 5 Rounds 10 Push Press 40kg/20kg 10 Box Jumps 32inch 10 Chins 100m OH walk 50kg/25kg 3x 500m row in pairs  BE INSPIRED –