WOD - Tues 13th Feb
Strength: Find a 2RM Deadlift *Must be double overhand, not TnG [15 min] Metcon: For time: 10-1 reps: DB Snatch RH 20/15 DB Snatch LH...
WOD - Mon 12th Feb
“Forbes-y The Kid” EMOM for 28: 1st: 4 Muscle ups + 2 Thrusters 80/55 2nd: 19 (14) cal Row 3rd & 4th: 90’ Handstand walk *At 28:00 For...
WOD - Fri 9th Feb
Metcon: A) For time: 40 Ab mat sit-ups 20 D-Ball squats 150/100# *Must swap shoulder every 2 reps [10 min cap] B) EMOM for 21: 1st - :30...
WOD - Thurs 8th Feb
“Roycey boy” AMRAP in 27: 8 Toes to bar 2 Hang squat cleans @BW 19 Double unders 9-1 Arm DB shoulder to overhead @30% BW (R/L)...
WOD - Tues 6th Feb
Metcon: A) 15-12-9-6-3 reps: Deadlift 70/45 Pull-up [10 min cap] *Rest 3 min B) 12-9-6-3 reps: Deadlift 102.5/70 Chest to bar pull-up [8...
WOD - Sat 3rd Feb
“Nannie” 5 Rounds for time: 30 Ab mat sit-ups 15 Overhead squats 42.5/30 30 Double unders 400m Run [30 min cap]
WOD - Fri 2nd Feb
Strength: Find a 2 RM Bench press [15 min cap] Metcon: AMRAP in 15: 5 Pull-ups 10 D-Ball cleans 100/65# 5 Strict handstand push-ups 10...
WOD - Tues 30th Jan
METCON: 5 Rounds for time: 21 Bar facing burpees 15 Toes to bar 9 Deadlift 125/85 [30 min cap] CONDITIOING: For time: 100/70 cal Assault...
WOD - Sat 27th Jan
Strength: Work to a heavy complex: 1 Snatch balance + 1 Overhead squat *Use racks [15 min cap] Metcon: “18.Zero” 21-15-9 reps: DB snatch...
WOD - Fri 26th Jan
HAPPY AUSTRALIA DAY "Big Murph” Teams of 3, For time: 1 mile Run (400m intervals) 100 Chest to bar pull-ups 200 Shoulder to...
