WOD - Mon 9th April
A) Front squat: 5x3 *Pause :02 on first rep of each set [20 min cap] B) 5 Rounds for time: 10 Thrusters 42.5/30 15 Lat bar burpees [10...
WOD - Sat, 7th April
5 Rounds for time: 20 Kettlebell snatch 24/16 (10R/10L) 50 Double unders 15 Pull-ups 400m Run [25 min cap] Torian Combine 10am-4:30pm...
WOD - Fri, 6th April
“The Bad Total” Establish a 10 RM: Overhead squat Bench Press Hang power clean *12 min on each movement
WOD - Thurs, 5th April
For time: 50-40-30-20-10: Deadlift 70/45 Bar facing burpee Wall ball 9/6 10’ [35 min cap]
WOD - Wed, 4th April
A) Handstand walk practice and obstacle course B) AMRAP in 3: 40 Box jump overs 24/20” Max effort strict handstand push-ups *Rest 3 min...
WOD - Tues, 3rd April
A) Find a heavy single for the complex: 1 Power clean + 1 Hang Clean + 1 Front squat [15 min cap] B) 5 Rounds for time: 10 Front squats...
WOD - Mon, 2nd April
EMOM for 30: 1st - 10 Power snatch 62.5/42.5 2nd - 16/12 cal Row (OR 15/10 cal Assault bike) 3rd - 160m Run 4th - 10 Thrusters 62.5/42.5...
WOD - Sat, 31st March
3 Rounds for time: 800m Run 80 Air squats 8 Muscle-ups [30 min cap] Scale Muscle-ups to 2:1 Strict pull-up (band/ring row as needed)....
WOD - Fri, 30th March
A) For Load: 10-8-6-4-2 Bench Press [20 min cap] *Scored for total load across all 5 sets. Only successful sets count towards total. B)...
WOD - Thurs, 29th March
Teams of 3: 15 Rounds for time: 15/10 cal Row 10m Handstand walk 10 Chest to bar pull-ups *Alternate complete rounds between team mates....
