25 Back Sq....

Max Effort Toes-2-Bar....

9am wod Row 300 m 20 box step 15 HR push-ups 15 mb sit-ups 25 min Amrap Barbell Club Strength tracker The Snatch Burgener warm up Snatch...

Team WOD "The Happy Accident " Taking turn about style each exercise. 15 Deadlift 12 Hang Power Cleans 09 Power Hi Pulls 06 Thrusters...

Strength: 5 x 5 deficit deadlifts @ approx 50% of 1 RM wod : 20 minute AMRAP 15 dB deadlifts 22.5/15 10 pull-ups 5 dB push press

“Kelly” benchmark wod 5 rounds for time: 400 m 30 WBS 9/6 30 box jump 24/20”

15 mins bench pess/squat clean practice WOD 21- 15 - 09 Bench Press @ 75% of 1RM Squat Cleans @ 65/45 kg Must be done with a partner for...

Team Friday 5 x 100 m each 4 x 200 m each 3 x 300 m each 2 x 200 m each 1 x 500 m each During the wod, the team of two must accumulate...

5 Sets Build to a tough triple OHS 13 minute ladder:: 3-6-9-12-15-18... OHS 35/25 kgs Pull-ups Burpees

“Time Challenged” 20 deadlifts 70/50 600 m 20 power cleans 60/40 400 m 20 hang power cleans 50/30 200 m 10 snatch rest exactly two...

"Evilution " 15 Rounds 1 min work 1 min rest Various combinations of 1 (60 secs) or 2 exercises (30/30 secs) Strength technique Push...

A: Strength fifteen minutes you build to a heavy five rounds of three front squats B: wod at the top of every five minutes for four...

A: Strength build to a heavy Hang power clean then cycle five reps every75 secs for 6 Rounds B. Wod - 17 min AMRAP 7 bar mu (7 push-ups &...

Friday Team In teams of two following each other style Row 150 m each reset the rower each time 3 Rep BBC 3 Deadlift 3 HPCL 3 FSQ 3 PP 3...

Team Friday 15 KBS 12 WBS 9 MB Sit-ups 6 GTOH Partner A completes workload whilst Partner B rows for metres swap and complete six rounds...

Burgener Warm-up then 15 minutes to establish a heavy two rep touch and go Power Snatch then WOD - 15 minute AMRAP 350/320 m row 50...

Team WOD alternating each exercise. 12 Rounds For Time of : 10 Pull ups 10 Heavy KB SDHP 24 -32/16-20 kg 15 DB Bench Press 22.5/15 kg 15...

3 Rounds 2 mins rest between 75 RKBS 50 SLSU 1000 M ROW

9am WOD - 20 minutes 8 calorie row or AirDyne 1 deadlift 40/30 1 hang power clean 1 push press Add 1 rep to the lifts each round Calories...

"Sharing Platter" 4k row - shared - 5oo m intervals then 60 OH lunges 20/10 kgs 40 burpees to plate 60 box jump 40 DB snatch 22.5/15