WOD 170114
Skill: Hand Stand Strength: Back Squat 5-5-3-3 Metcon: For time: Run 800m 25 DeadLifts (100/60kg) 25 Over the bar burpees 25 Squats 25 Ring rows
Latest
WOD 160114
Skill: Pistol Squats Strength: Press 3-3-3-3-3 Metcon: 15min AMRAP of: 10 Pistols (5 each leg) 20 Hand Release Pushups 30 Doubleunders
WOD 150114
Skill: Kettlebell Snatch Metcon: For time in pairs: 70 Tire flips 70 Kettlebell Snatches (alt arms) 70 Burpees 1 Partner works while the other partner holds a 20/10kg plate overhead
WOD 140114
Skill: Knees to elbows Strength: Back Squat 5-5-5-3-3 Metcon: 4 Rounds for time of: Run 200m 30 Kettlebell swings (24/16kg) 20 Jump Squats 10 Knees to elbows
WOD 130114
Skill: Thruster Metcon: 6min AMRAP of: 6 Thrusters (40/30kg) 6 Box Jumps Then rest 2min, followed by: 6min AMRAP of: 6 Sumo Deadlift High Pull (40/30kg) 6 Situps
WOD 120114
Skill: Kipping Pullups Metcon: "Cindy"- 20min AMRAP of: 5 Pullups 10 Pushups 15 Squats
WOD 110114
Skill: L-Sit Metcon: 27-21-15-9-3 of: Pullups Kettlebell swings (32/16)
WOD 100114
Skill: Pistol Squat Metcon: 4 Rounds for time of: 20 Pistols (10 each leg) 30 Weighted situps (20/10kg) 40 Double unders
WOD 090114
Skill: Kipping Pullups Metcon: 15min AMRAP of: 2 Knees to elbows 2 Box Jumps 2 Kettlebell swings (32/16kg) 4 Knees to elbows 4 Box Jumps 4 Kettlebell swings (32/16kg) 6 Knees to elbows 6 Box Jumps 6 Kettlebell swings (32/16kg) And so on adding 2 reps every
WOD 080114
Skill: Front Squat Strength: Weighted Pullups 3-3-3-3 Metcon: 30 Front squats (60/40kg) 10 Ring pushups Run 200m 20 Front squats (60/40kg) 20 Ring pushups Run 200m 10 Front squats (60/40kg) 30 Ring pushups Run 200m
WOD 070114
Skill: Single/Double Unders Strength: Back Squat 5-5-3-3 Metcon: 4 Rounds for time of: 20 Double unders 10 Deadlifts (100/60kg) 20 Double unders 10 Ring Dips *EMOM (every minute on the minute) - 3 pullups*
WOD 060114
Skill: Push Press Strength: Deadlift 5-5-5 Metcon: For time: 30 Burpees 20 Jumping lunges 20 Push Press (40/30kg) 20 Box jumps 20 Knees to elbows 20 Hand release pushups 30 Burpees