Saturday 30th June 2018
BBQ post WOD today. Come down and have a workout and a feed :) 'Olympic Total' Snatch 1RM Clean and Jerk 1RM
Friday 29th June 2018
AMRAP in 20 Minutes Continue as far up the ladder as possible, in 20 minutes: 3 Thruster 60kg/40 kg 3 Pull Ups 3 Med Ball Twists...
Thursday 28th June 2018
Row 1km Time Trial Weighted Pull ups (optional) 2-2-2 3 RFT: 15 Box Jumps 24”/20” 15 kettlebell swings 24kg/16kg
Wednesday 27th June 2018
Alternating EMOM for 16 min: Min 1: 10 Front Squat 50kg/35kg Min 2: 15 Sit Ups (GHD Sit ups for exp. athletes) Min 3: 10 Jumping...
Tuesday 26th June 2018
Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3
Monday 25th June 2018
Work up to a heavy triple Touch 'n' Go Power Snatch 'Isabel' For Time: 30 snatches 60kg/42.5kg
Saturday 23rd June 2018
Partner 'Cindy' AMRAP 20 Minutes:- 5 Pull Ups 10 Push Ups 15 Squats One round each, tag in and out. Sally Up Sally Down
Friday 22nd June 2018
Please Bring Long Socks if you want to climb the ropes. Kipping HSPU Work or Rope Climb work For Time: 20-15-10 V-Ups Handstand push ups
Thursday 21st June 2018
Deadlift 3-3-3-3-3 AMRAP in 8 min: Run 200m 5 Thrusters 42.5kg/30kg 10 Wall Ball 20lb/14lb 15 Deadlifts 42.5kg/30kg
Wednesday 20th June 2018
Skill work on Kipping Pull Ups or Ring Muscle Ups then .... For Time: 10 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20” 20 DB...