Thursday, 1 Dec
Skill Squat Clean or Snatch Balance Technique METCON Tabata Sledgehammer Rest 2 minutes Tabata Row Rest 2 minutes Tabata Wallball
GP info and OLY Class Tonight – dont forget.
We will be working on Snatch Balance, OHS position, and Flexibility issues tonight. Anna, it was a pleasure having you in town to train with us - have a safe trip and we will see you on the next round - feel free to shoot us an email if you…
Wednesday, 30 Nov
Strength Push Press 5 x 3 METCON AMRAP in 15 min 6 KB Windmill (36/18) 10 Burpees over the Bar 100 m Forward 100 m Backward
Andre smashed the WOD tonight!!
Great job Andre!! He knocked out a 9:58 on the METCON tonight - and scaled it up to 120kg!
Tuesday, 29 Nov
Skill Pull Ups 3 x 10 Skip Rope METCON 3 RFT 5 Deadlift (100/60) 7 HSPU 800 m Run
Monday, 28 Nov
Strength Power Clean 5 x 3 METCON AMRAP in 7 min 7 Wallballs 14 KB Snatch 7 Push Ups
Sunday, 27 Nov
Rest Day Try to get in some mobility work and limber up some - and head out for a decent walk.
Saturday’s Double WOD
Great job to everyone on this mornings double WOD - I hope that you all enjoyed it! Enjoy the rest of your weekend.
Saturday, 26 Nov
WOD 1 AMRAP for 7 min 3 Push Ups 5 Sit Ups 7 Squats 9 Box Jumps Rest 10 minutes WOD 2 3 Rounds For Time 3 Ground to Overhead (100/60) 5 Burpees 7 Wallballs
Great Job JESS!! ANNIE!! and ANDRE!!
Great job tonight Jess!! She rucked up and knocked out her FIRST pull up - multiple times!! Annie and Andre both set new PR's on their Deadlifts!! Nice job athletes!