Saturday 31st March 2018
Team WOD In Teams of 2: For time: (swap in and out as each person returns from 100m dead ball carry run) 100 Wall ball shots 80 Double...
Friday 30th March 2018
Recovery Day - Gym closed
Thursday 29th March 2018
5 x: In 4 min complete: 25/20 Cal Row 10 Alternating DB Snatch 22.5kg/15kg Max V Ups Rest 2 min Max effort Double unders in 1 min
Wednesday 28th March 2018
Pull Up/Muscle Up skill work Back Squat 8-6-4 Tabata Kettlebell side bend
Tuesday 27th March 2018
BRING LONG SOCKS Rope Climb skill work OR Continue up the ladder as far as possible in 10 min: 1 Rope Climb 10/7 Cal Assault bike 2 Rope...
Monday 26th March 2018
Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters (45kg/30kg) 3 chest-to-bar pull-ups 6 thrusters 6...
Saturday 24th March 2018
Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters (45kg/30kg) 3 chest-to-bar pull-ups 6 thrusters 6...
Friday 23rd March 2018
4 x: 10 Ball slams 15kg/12kg 500m row 400m Farmer’s Carry – 2 x 24kg/16kg kettlebell
Thursday 22nd March 2018
Max height box jump In Teams of 2, 3 RFT: 10 Thrusters 42.5kg/30kg 10 Chest to bar pull ups 10 Thrusters 10 Box jumps 24”/20” 10...
Wednesday 21st March 2018
EMOM 10 min: 1 Deadlift 5 hang power clean 6 Jerk Choose the weight to be challenging but so you can go unbroken each minute. AMRAP in 9...