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.
Sunday, 14 AUG
Rest day with the family.
Saturday, 13 AUG
Warm Up and Skill Work WOD: 200m run 21 / 15 / 9 Squat / Push Up/ Body Row 200m run Good Job to David, Andrew and Angela this morning! [caption id="attachment_197" align="alignnone" width="300" caption="Getting into the WOD"][/caption]