WOD - Thurs 19th April
A) Kipping pull-up + butterfly pull-up technique and skill work B) “Not Fran” 3 Rounds for time: 15 Thrusters 42.5/30 15 Pull-ups [10 min...
WOD - Wed 18th April
A) Deadlift *Work up to a heavy double, w/ reset and slow lower [20 min cap] B) For time: 15-12-9-6-3 reps: Deadlift 85/55 30-24-18-12-6...
WOD - Tues 17th April
5 Rounds, each for reps: AMRAP in 3: 20 Toes to bar 15 Burpee box jump overs 24/20” Max effort shuttle run (20m) *Rest 3:00 b/t rounds
WOD - Mon 16th March
E2MOM for 30: 1st - 6 Back squats @ 1.5 x Bwt/1.25 x Bwt 2nd - 12 Clean and jerks 52.5/35 3rd - 24/18 cal Row
WOD - Sat 14th April
“Torian Bi-athalon” For time: Run 800m 50 Kettlebell swings 24/16 Run 800m 40 Kettlebell swings 24/16 Run 800m 30 Kettlebell swings 24/16...
WOD - Fri 13th April
A) EMOM for 15: 1st - 15 Ab mat sit-ups 2nd - 5 Strict wall-facing handstand push-ups 3rd - 10 Box jump overs 24/20” (no touch) *For...
WOD - Thurs 12th April
A) Bar muscle-up practice and skill work. B) AMRAP in 10: 10 Deadlift 92.5/62.5 3 Bar muscle-ups
WOD - Wed 11th April
A) Establish a heavy single Snatch (Full) [10 min cap] B) E5MOM for 15: 3 Rounds of: 30 Double unders 3 Snatch (full) @60%
WOD - Tues 10th April
For time: 25-20-15-10-5: Power clean 62.5/42.5 Pull-ups Back squat 62.5/42.5 *Back squats off the floor - same barbell [30 min cap]
WOD - Mon 9th April
A) Front squat: 5x3 *Pause :02 on first rep of each set [20 min cap] B) 5 Rounds for time: 10 Thrusters 42.5/30 15 Lat bar burpees [10...
