Thursday, 1 Sept
WOD 3 RFT 10 Strict Pull Ups 10 Tire Flips
Wednesday, 31 Aug
WOD 5 RFT 5 Pistols / per leg 200m run with 10kg
Tuesday, 30 Aug
From today onward we will not post our Warm Up and Skill Work, just the WOD. WOD AMRAP 12min 5 L-Sit Chin Ups 10 Dips 15 B.E.
Monday, 29 Aug
Warm Up 400m Run 20 S/D, 20 OHS Skill Work Split Jerk WOD 5 RFT 25 DU 10 Broad Jumps
Saturday, 27 Aug
Warm Up 3 Rounds 10 Shoulder Dislocates 10 OHS 10 K2E WOD 3 Rounds For Time 400m Run 21 / 15 / 9 Pull ups - Burpees
Thursday, 25 Aug
Warm up: 3 Rounds 10 Shoulder Dislocates 10 Squats 10 Ab-mat sit-ups Hand Stand Holds WOD Teammates - each athlete completes 30/20/10 A - Box Jumps B - L-Sits (while teammate is box jumping) Then 30/20/10 A - Wallballs B - Sledge hammers (while teammate is on the Wallballs) Great…
Saturday, 20 Aug
Warm up and Shoulder Mobility Drills Strength Strict Dead Hang Pull Ups 3 x 10 -scale as Rx- WOD 3 RFT 200m Farmers Carry - Jerry Can 25 Lunges w/Jerry Cans OH 10 Burpees Hip Mobility Drills
Free Saturday WOD
We will be back at the park for another free Saturday WOD. Start time is 8am. See you there.