Category: WOD

WOD 3 Rounds for time, of: -200m Run -7 Push press (30kg/45kg) -14 Ring rows (feet on a 20″ box)   SCALING […]

WOD AMRAP in 12 minutes of: -3 Shoulder press (30kg/40kg) -6 Overhead squat (30kg/40kg) -9 Pull-ups SCALING Reduce weight Ring rows  

SKILL ‘Back lever’ Spend 20-30 minutes working on backwards lever progressions.   FINISHER In a team of 4, complete the following: AMRAP […]

SKILL Squat day DE-LOAD ready for test week next week A: Back squat 5 Sets, 3 Reps at 70% B: Front rack […]

WOD 4 Rounds for time, of: -7 Chest-to-bar Pull-ups -7 Squat cleans (40kg/60kg)   

SCALING 
 Pull-ups/ Jumping Chest-to-bar Reduce weight

WOD – 50 Box jumps(20″/24) -25 Handstand push-ups -40 Box jumps -20 Handstand push-ups -30 Box jumps -15 Handstand push-ups -20 Box […]

WOD As a team of 2, complete the following: -50 Pistols (alternating) -25 Ring dips -40 Pistols -20 Ring dips -30 Pistols -15 […]