WOD Wednesday 27/09/2017
For time: Run 400m 40 Dumbbell snatch, 22.5kg (15kg) 30 Knees to elbow Run 400m 30 Dumbbell snatch 20 Knees to elbow Run 400m 20 Dumbbell snatch 10 Knees to elbow Post load and time to comments.
WOD Tuesday 26/09/2017
5 Rounds for max reps of: 1min: Calorie row 1min: Wallball shots, 10kg (6kg) 1min: Sumo deadlift high pull, 35kg (25kg) 1min: Rest Post loads and reps completed for each station to comments.
WOD Monday 25/09/2017
A) Hang snatch 3-3-3-3-3 B) Hang clean 3-3-3-3-3 Complete all sets of the snatch before moving to the cleans. -Both movements are taken from the top of the knee. Post all loads for working sets to comments.
WOD Saturday 23/09/2017
Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia….
WOD Friday 22/09/2017
A) Sumo deadlift 1-1-1-1-1 B) Amrap in 7mins: Wall facing burpees 6″ (4″) target -Must complete your burpee facing the wall, the jump can be done side on if you like. Post loads and reps completed to comments.
