WOD Saturday 27/05/2017
10rds for time of: Sprint 50m 10 Wallball shots, 10kg (6kg) 1 Legless rope climb, 15ft target Rx’d+ 15kg (10kg) Med-ball, L-climb. -Pairs can complete 20rds alternating rounds. Post load and time to comments.
WOD Friday 26/05/2017
“Partner WOD” As many rounds as possible in 15mins of: 10 Push-ups 10m Weighted lunge, 2x25kg (2x15kg) dumbbells -Alternate rounds with partner.
WOD Thursday 25/05/2017
6-9-12-9-6 reps for time: Burpees over the bar Push press, 60kg (42.5kg) Calorie row Finisher, 4 attempts at a 1RM: Weighted dip -Rings or p-bars. Post loads and time to comments.
WOD Wednesday 24/05/2017
6 Rounds for time: 200m Sandbag run, 25kg (15kg) 6 Power cleans, 70kg (50kg) 12 Box jump overs, 24″ (20″) 6 Front squats, 70kg (50kg) Rx’d+ 30kg (20kg) SB, 80kg (60kg) PC+FS. -One load, one bar per person. Post loads and time to comments….
WOD Tuesday 23/05/2017
A) 15mins of handstand and muscle-up practice: -Choose one that best suits your ability. B) 5 Rounds for time: 10 Kettlebell clean and jerk, 2x24kg (2x16kg) 3 Muscle-ups Post load and time to comments.
