Category: WOD

WOD In a 15 minute window, get as far as possible in the following: -30 Burpees -30 Squat Snatch (15kg/ 30kg) -20 […]

  WEIGHTLIFTING   Overhead squat technique work Establish a 5 rep max for: -Overhead squat FINISHER -20 Unbroken Back Squats (35kg/55kg) (2.5kg […]

WOD 10- 9- 8- 7- 6- 5- 4- 3- 2- 1 -Strict Handstand Push-ups -Pull-ups SCALING Handstand push-ups to x1 ab-mat Handstand […]

WOD -30 Muscle-ups for time: SCALING Muscle-up transitions (feet out in front or knees bent)

WOD 7 Rounds for time: -3 Front squats (60kg/ 85kg) -3 Push Jerk  -40 Double unders TIME CAP: 10 minutes SCALING Reduce […]

PART A: In a team of 2: -50 Bar Facing Burpees -50 x Russian KB Swings (24kg/32kg) (8 minute time cap) SCALING […]

WOD For time: -50 Wall balls (6kg/9kg) 400m Run -40 Burpees 400m Run -30 Ab-mat Sit-ups 400m Run -20 Box Jumps (20”/24”)