• WOD 24/05/2019

    SKILL: Clean (Squat / Power) – WOD: 14’ AMRAP 10 Power Snatches #40/25 200m Run 5 Strict Pull Ups

  • WOD 23/05/2019

    STRENGTH: 4 ROUNDS – 30” ON 30” OFF – Chin Up Hold – Max reps Push Ups – 2 Kb Hollow Hold – Max reps Air Squats – WOD: 3 ROUNDS FOR TIME 16 Front Rack Lunges #40/25 12 Knees To Elbow 8 Lateral Burpees

  • WOD 22/05/2019

    STRENGTH: 7x 1 Squat Snatch + 2 Snatch Balance @ 60/65% 1RM Snatch 2′ REST – WOD: 12’ AMRAP 21 Wall Ball 15 Handstand Push Ups 9 Squat Cleans #40/25

  • WOD 21/05/2019

    STRENGTH: 4 ROUNDS OF 8 Back Squats @65% 30” Bar Hollow Hold 8 Double Kb Presses – WOD: 4 ROUNDS FOR TIME 12 Kb Snatches Alternating #24/16 10 Pistols / 16 Jump Squat 8 Single Arm Kb Push Jerks  (Each Arm) 30 Double Unders / 90 Single Unders

  • WOD 20/05/2019

    SKILL: Double Unders / Triple Unders – WOD: EVERY 4 MINUTES FOR 5 ROUNDS PERFORM – 6 Thrusters #60/30 – 8 Bar Muscle Ups / 12 Chest To Bar / 16 Pull Ups – 6 Toes To Bar

  • WOD 17/05/2019

    STRENGTH:5x 3 Heavy Back Squats 2’30” REST – WOD: TABATA 20″ WORK 10″ REST (6 ROUNDS EACH) – Squat – Row – Pull Up – Push Up – Sit Up

  • WOD 16/05/2019

    WOD: 5 ROUNDS FOR TIME 5 Power Snatches #40/30 10 Burpees Box Jump Overs 15 V-Ups – WEIGHTLIFTING: EVERY 30″ x 7 1 Heavy Power Clean

  • WOD 15/05/2019

    STRENGTH: 7x 3 Presses @ 75% 1RM 2′ REST – WOD: 7′ AMRAP 15 Wall Ball 6/4 Strict Pull Ups 3′ REST 7′ AMRAP 12 Deadlifts #80/60 10 Push Ups Hands Off

  • WOD 14/05/2019

    WOD: 12′ AMRAP 2-4-6-8… Front Squats #60/40 8/6 Pull Ups – GYMNASTIC STRENGTH: 3 ROUNDS NOT FOR TIME 20 Alternating V-Ups 1’ Hollow 30” Handstand 20 Kb Twist

  • WOD 13/05/2019

    STRENGTH: 5x 5 Deadlifts @ 80% 1RM 3′ REST – WOD: EVERY 3′ FOR 5 ROUNDS: 100 Double Unders / 200 Single Unders 10 Lateral Burpees 6 Shoulders To Overhead #60/40