Monday, April 24, 2017

EMOM

Hi all

ANZAC day we will be open for one session.



Today's WOD

1) 10 rounds

10 deadlifts (60/40kgs)
15 push-ups


2) Pull-up hold complex

3 rounds.

1st round 6sec hold at each spot
2nd round 8 sec hold at each spot
3rd round 10 sec hold at each spot


  • 1/2 way up
  • chin over
  • 1/2 way up
  • chin over

Saturday, April 22, 2017

Couplet



Hi all




Today's WOD - Partner up and complete the following couplets in any order

60 reps

  • Shoulder to Overhead
  • Chest-to-Bar Pull-ups
Bar cannot touch ground


60 reps

  • Front Squat
  • Toes-to-bar

Bar cannot touch ground

60 reps

  • Hang Power Clean
  • HSPU

Bar cannot touch ground

400m sandbag run
150 KB Swings

KB cannot touch groun