WOD Thursday 14/09/2017
3 Rounds for time of: 30 Kettlebell swings, 24kg (16kg) 20 Triple unders Run 400m Post load and time to comments.
WOD Wednesday 13/09/2017
Congrats to these two champions (Verena and Kyles) for taking out the Contessa comp. A) “Tabata” – 8rds of 20secs on 10off Bottom to bottom squats B) One max rep/second effort on each: Strict ring dips L-sit hold -Rest as needed between exercises. Post…
WOD Tuesday 12/08/2017
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force…
WOD Monday 11/08/2017
A) Overhead squat 1-1-1-1-1 B) Front squat 1-1-1-1-1 C) Back squat 1-1-1-1-1 Try increment weight through all fifteen sets. -Bar taken from the racks for all lifts. Post loads for all working sets to comments.
WOD Saturday 09/08/2017
A) Bench press 5-5-5-5 B) Weighted pull-ups 2-2-2-2 -Superset reps. Post loads for all working sets to comments.
