Saturday 20th October 2018
5 Rounds for max reps: Minute 1: Wall Ball Shots 20/14lb Minute 2: DB Snatch 22.5/15kg Minute 3: Row (Calories) Minute 4: Rest
Friday 19th October 2018
‘Barmanda’ 9-7-5 Bar Muscle Ups Squat Snatch 60/42.5kg 3) Extra Gains 3 sets: 10 Alternating pistols (add weight if 10 is easy) 15...
Thursday 18th October 2018
AMRAP in 15 min: 60 Double Unders 30 Kettlebell Swings 24/16kg 15 Hang Power Cleans 42.5/30kg 1 Rope Climb * Rope Climb reps increase by...
Wednesday 17th October 2018
Deadlift 10-10-5-5-3-3 Superset with DB Box Step Overs 22.5/15kg @ 24/10” 10-10-5-5-3-3 Extra Gains 5-4-3-2-1 Wall Climbs Over head...
Tuesday 16th October 2018
Warm up to a heavy 1RM Squat Clean Thruster Bergeron Beep Test Every minute on the minute for as long as possible: 7 Thrusters 35/25kg 7...
Monday 15th October 2018
Bench Press 3-3-3-3-3 Tabata Mash Up: Ball Slams 15/12kg Handstand Push Ups
Saturday 13th October 2018
In Teams of 4 complete: 2km run (relay style) Then 2 x: 100 Front Squats 42.5/30kg 100 KB swings 100 Shoulder to overhead 42.5/30kg 100...
Friday 12th October 2018
‘Open WOD 15.3’ AMRAP in 14 min: 7 muscle ups 50 Wall Balls 20/14lb 100 Double Unders
Thursday 11th October 2018
3 x: 500m row 12 Burpees 21 Box Jumps 24/20” Rest after each round
Wednesday 10th October 2018
Back Squat 2-2-2-2-2 Tabata Med Ball Twists KB Side Crunches