Monday, 23 April 2018

To help support Woody on his last day of regional qualifiers we will all be doing it with him, I will be scaling down the movements for everyone else apart from woody.

Master Regional WOD 3 
20 min AMRAP
50 wall balls 
100 DU 
50ft HS walk 
100 DU
50 cal row 
100 du 
50 ft HS walk 
100 du 

Friday, 20 April 2018

Just a quick reminder that the gym will be closed Saturday, sorry if this messes with your training

Clovis 
for time 
10 mile Run 
150 burpee pull ups 
or 
150 burpees


Break up work load as you see fit 

Thursday, 19 April 2018


Skill - Muscle ups 
Banded Ring muscle ups 
Banded dips 
or 
Banded Bar muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - Ski Cals  
min 2 - Superman Rocks 
min 3 - Bike cals   
min 4 - Hollow rocks   
min 5 - row cals 

Wednesday, 18 April 2018

Deadlift 
40%x5, 50%x5, 60%x5
75%x5, 85%x3, 95%x1+
24 min EMOM 
min 1 - deadlift 
min 2 - rest 
min 3 - HSPU 50% max + 1 rep 
min 4 - rest 
7 min AMRAP 
10 SA DB Push Press e/s
10 Pull Ups 

Tuesday, 17 April 2018


Press
40%x5, 50%x5, 60%x5
75%x5, 85%x3, 95%x1+
24 min EMOM 
min 1 - press 
min 2 - rest 
min 3 - 50% max TTB  + 1 rep 
min 4 - rest 
4 rounds 
400m run 
10 burpee box jump overs