Month: May 2017

31st May 2017

Warm upGDW Skills All WOD – 1 AMRAP in 10 minutes. 5 Shoulder to Overhead (M=115lbs, F=75lbs) 10 Deadlift (M=115lbs, F=75lbs) 15 Box Jumps, (M=24″, F=20″) 5minute rest 5 rounds of 10 OHS – 95/75lbs 10 C2B Pull ups After bash Stretch

Read More

30th May 2017

GDW + BB Skill Front squat WOD – 1 PR – Front squat 3-3-2-2-1-1-1 WOD – 2 Coach’s choice After bash Stretch

Read More

29th May 2017

Warmup GDW WOD – 1 AMRAP in 14 mins 7 C2B Pull ups 50 WBS 100 DU / 300 SU WOD – 2 Max Burpees in 7 minutes After bash Stretch

Read More

28th May 2017

WOD – Murph  For time  1.6k Run 100 pull ups 200 push upd 300 squats  1.6k run 

Read More

27th May 2017

Warm upGDW Skills All WOD – JT – bench mark hero 21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups After bash Stretch 

Read More

26th May 2017

Warm up GDW Skills All  WOD – 5 Rounds: 10 Burpees 10 Toes-to-Bar 50 Lateral hops WOD – 2 Box Jump PR – max height After bash Stretch

Read More

23rd May 2017

Warm upCoach’s warm up Skills OH Lunges WOD – AMRAP in 20 mins 10 OH Step up – 35/15lbs 20 Sit ups 30 Back extn After bash Max Unbroken DU Stretch

Read More

22nd May 2017

Warm up GDW Skills Thrusters WOD – Bench mark Hero –Coe 10 rounds for time 10 thrusters – 95/65lbs   10 ring push ups After bash Stretch 

Read More