Saturday, 24 June 2017


9am 
?
10am 
Snatch sotts press 5 x 5 
Snatch balance 5 x 5
snatch 5 x 3
Hang Snatch 5 x 3
11am 
Partner WOD 
For Time:
50 Cal Row
50 Box Jump Overs (24/20")
50 Power Snatch 
50 TTB
50 Power Snatch 
50 Box Jumps (24/20")
50 Cal Row

Friday, 23 June 2017

Red t-shirt Friday


If the weather is nice Saturday we will be heading out again for the 9am class, so if your coming please arrive before 8:50 again so we can leave and make it back for 10am Oly


Sean 
10 rounds 
11 CTB 
22 Front Squats @75/55

Thursday, 22 June 2017


Pick a pull movement  
Ring muscle ups 
kipping/butterfly C2B 
Strict pull ups 
20 min EMOM 
min 1 - triple unders 
min 2 - HS Holds 
min 3 - turkish get ups 
min 4 - DB press 

Wednesday, 21 June 2017


Strength - 20 min time CAP 
1 RM clean and jerk 
WOD - for time 
1000m row 
50 power snatch 
30 dips 

Tuesday, 20 June 2017

Partners 
3 rounds 
2 min Max DB clean 
2 min Max ski cals 
2 min Max DB farmers carry 
2 min Max Cal bike 
2 min rest