Saturday, 21 September 2019

8am
3 x E5MOM 
40 DU 
20 burpee box jump overs 
15 DB snatch 
9am 
2 rounds 
5 rope climbs/peg board 
50 TTB 
run 200m every time u break 
10:00 am
Snatch high pull + Power snatch 
5 x 1 
Hang snatch + snatch 
5 x 1 
OH Squats 
3 x 3 

Friday, 20 September 2019

UPDATE - In - House Throwdown 
This will be a team event and I will be picking the teams to ensure its equal and fair. 
I need all those interested in taking part to please book in via the Courses Section on GoTeamUp 

Please Enter ASAP so I can plan prizes and not leave till last min 

Bulger 
10 rounds 
150m run 
7 CTB 
7 Front squats 
7 HSPU 

Thursday, 19 September 2019

Skill - Bar muscle ups 
4 x E5MOM 
20/15 cal row 
20 vups 
10 Bar muscle ups 
rest 2 mins 

Wednesday, 18 September 2019

Strength - 
2 x snatch + 2 x OHS 
2 sets 
3 rounds 
50 air squats 
50 SA DB shoulder press 
rest 5 mins between sets 

Tuesday, 17 September 2019

Partner WOD 
3 sets each 
5 min AMRAP 
100 du 
10 KB cleans 
rest 5 mins whilst partner works