WOD

EMOM for 12 Mins
3 Hang Power Clean
3 High Box Jumps

WOD
Run 100 Metres/Row 250 Metres
5 Deadlift 60Kg/40 Kg
5 Power Clean 60Kg/40Kg
5 Burpee Bar Hops
10 Rounds for Time

Post Weights, Box Height and Time to Comments

WOD

WOD
4 Prowler Push
6 Plate Carry
AMRAP 4 Mins
10 Wall Ball
10 Ring Row
AMRAP 4 Mins
10 Med Ball Sit Ups
20 Med Ball Twists
AMRAP 4 Mins
10 Thrusters
10 Pull Ups
AMRAP 4 Mins
4 Sled Pull
10 HRPU
AMRAP 4 Mins
Row 20 Calories
20 Plate OH Lunges
AMRAP 4 Mins
1 Min Rest Between

Post Reps to Comments

WOD

Skill Work
TGU
Work Up to 1RM TGU

WOD
4 Double Bar Hop Burpees
8 Thrusters 30Kg/20Kg
12 Box Jumps 24"/20"
AMRAP 16 Mins

Post Weight and Reps to comments

WOD

WOD at 11.00am today for anyone interested. All Welcome.

WOD

Partner WOD
100 Bench Press 40Kg/25Kg
100 KBS 24Kg/16Kg
100 Band Pull Ups
Row 100 Calories
100 Box Jump Overs 24"/20"
150 Shoulder Press 20Kg/15Kg
200 Squats
400 Med Ball Sit Ups

Post Time to Comments

WOD

EMOM for 12 Mins
3 Power Clean
2 Front Squat
1 Push Press

WOD
10-9-8-7-6-5-4-3-2-1
Plate Squats
Plate GTO
Plate OH Lunges
Plate Sit Ups
Plate Box Steps

Post Time to Comments

WOD

Partner WOD

3 Mins On, 1 Mins Rest

Sled Pull

Back Squat

Row (Calories)

Med Ball Toss

DB Box Steps

Thrusters

Prowler Push

Jump Ground to 1 Foot Above Reach

Post Reps To Comments