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WOD -
Wed 16th Aug
16
Aug17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Back Squat 5x7@ 78% + KB Side Bends Heavy

B: E2MOMx5
Bench Press 5x7@ 78% + Max V-Sits

 
WOD:
"ASHLEY BIRT"
11Rds AFAP
Run To White Sign
10 Burpees
10 Sit Ups
10 Thrusters 20/15Kg Plate


Finisher
Optional Max Push Ups in 2'

WOD -
Tue 15th Aug
15
Aug17

Warm Up:
Perfect Warm Up

A: EMOMx5
DL 5x7 @ 78% + Gymnastic Road Map Push

B: EMOMx5
Pwr Clean 5x5 @ 78% + Gymnastic Road Map Push

WOD:

"ADAM"
5 Rds AFAP
7 C2B/Pull Up/Ring Pull Ups
14 KB Swing @ 32/24
21 Wall Balls


Finisher:
Max V-Sit in 2'

WOD -
Mon 14th Aug
14
Aug17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Strict Press 5x7@ 78% + Gymnastic Road Map Pull

B: E2MOMx5
Thruster 5x7@ 78% (78% Push Press)+ Gymnastic Road Map Pull
 

  
WOD:
"BLAKE"
4Rds AFAP
30 OH Lunges 15/15 @ 20/15Kg
30 Box Jumps
20 Wall Ball
10 HSPU/PU's


Finisher:
Optional 1000Mts Run

WOD -
Sat 12th Aug
12
Aug17

Open Box
09:00-11:00Hrs

The Class
10:00-11:00Hrs

Warm Up
Show Visitors Where 400Mts Run Is

"21 GUNs"
21' AMRAP
Run 400Mts
21 Push Ups
21 Box Jumps
15 Burpees
9 Pull Ups

WOD -
Fri 11th Aug
11
Aug17

Warm Up:
Perfect Warm Up

A: EMOMx5
Back Squat 5x6 @ 78% + DU's Practise 30 Sec

B: EMOMx5
Push Press 5x6 @ 78% + DU's Practise 30 Sec

WOD:
Cindy
AMRAPx20'
5 Pull Ups
10 Push Ups
15 Air Squats

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