Friday, 15 December 2017


Tomorrow will be 3 fun WODs 



Danny 
20 min AMRAP 
30 box jumps 
20 push press 
30 pull ups 

Thursday, 14 December 2017


Skill - take you pick 
Ring Muscle up 
Bar Muscle up 
Pull up/CTB 
20 min EMOM 
min 1 - ski erg 
min 2 - Dball hold 
min 3 - ring support hold 
min 4 - KB cleans 

Wednesday, 13 December 2017


10 min EMOM 
Snatch high pull + hang snatch 
Amanda 
9 7 5 
Muscle ups 
Snatch 
3 min plank hold 

Tuesday, 12 December 2017


10 min EMOM 
hang power clean + clean 
Elizabeth 
21 15 9 
Power cleans 
ring dips 
Tabata 
hollow rocks 

Monday, 11 December 2017




Final block of strength 
20 min EMOM 
min 1 - 5 back squats 
min 2 - rest 
min 3 - 5 strict pull ups 
min 4 - rest 
add load to back squat 
Metcon 15 min AMRAP 
15m HS Walk 
15 burpees 
30 pistols