Month: March 2018

21st March 2018

WOD – Josh – bench mark hero. 21 overhead squats, 95/65 lbs 42 pull-ups 15 overhead squats 30 pull-ups 9 overhead squats 18 pull-ups  

Read More

19th March 2018

WOD – 1 for 16 mins On the Minute x 16: Minute 1 – 4 Touch and Go Deadlifts (75%) Minute 2 – 6 Handstand Push-ups Minute 3 – 8 Ring dips Repeat WOD -2 TGU – Turkish get ups (10 each side)

Read More

9th March 2018

WOD – 1 Front squats 3reps x 5 sets WOD – 2 AMRAP in 7 minutes 7 KBS – 24/16 7 Push ups 7 Goblet squats

Read More

7th March 2018

WOD – 3 rounds for time: Run 300 meters 50 wall-ball shots – 20/24 25 pull ups WOD – 2 Work on handstand push ups  

Read More

6th March 2018

WOD – For time 30 OH D/B Lunges (15 each arm) 100 DU 20 OH D/B Lunges (10 each arm) 80 DU 10 OH D/B Lunges (15 each arm) 60 DU WOD – 2 Team of two 30 seconds Plank hold Max reps of parner jump over *Total number collective jump overs will be your […]

Read More