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WOD -
Tue 22nd Aug
22
Aug17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Push Press 5x5@ 80% + 

Skill:
TGU Tekker
 

  WOD:
"DALLAS 5"

00'-05'
AMRAP Burpees

Rest

06'-11'
AMRAP
7 DL @ 70/50Kg
7 Box Jumps

Rest

12'-17"
AMRAP
Alternating TGU @ 16/8Kg

Rest

18'-23'
7 Pwr Snatch @ 35/25Kg
7 Push Ups

Rest

24'-29'
Max Distance On Row

Note More Than 6 Athletes Half Start On Row/Burpees



 

WOD -
Mon 21st Aug
21
Aug17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Front Squat 5x5@ 80% +

B: E2MOMx5
Bench Press 5x5@ 80% + 


 

 WOD:
"DANIEL"
50 Pull Ups
400Mts Run
21 Thrusters @ 40/20Kg
800Mts Run
21 Thursters
400Mts
50 Pull Ups



 

WOD -
Sat 19th Aug
19
Aug17

Open Box
09:00-11:00Hrs

Class
10:00-11:00Hrs

Warm Up
Show Visitors 800Mts Run

"BADGER"
3Rds AFAP
30 Squat Clean @ 43/30Kg
30 Pull Ups
800Mts Run

 

WOD -
Fri 18th Aug
18
Aug17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Front Squat 5x7@ 78% + 10 T2B

B: E2MOMx5
Push Press 5x7@ 78% + Max Reps Human Saw
 

  
WOD:
"BONDY"
20' AMRAP
6 Pull Ups
11 Burpees
24 Sit Ups


Finisher:
Optional 1000Mts Run Try To Beat Mondays Time
 

WOD -
Thu 17th Aug
17
Aug17

"JERRY SWINGERx2"

Run 1 Mile

30 Wall Balls
30 KB Swings
60 Box Jumps
30 KB Swing
60 Wall Balls
30 KB Swing
60 Box Jumps
30 KB Swing
30 Wall Ball

Run Mile


 

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