18/05/15

  • 18/05/15

    Blue Skill Pull Up WOD  Thruster C2B/ Pull Up/ Jumping Pull Up 12-11-10-9-8……. 1-2-3-4-5-6…….. Red Skill HSPU WOD 10...

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  • 02/03/15

    Strength  KB Snatch  WOD 9 Minute AMRAP 10 Med Ball Clean 10 KB Swing         

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  • 29/01/15

    Blue  Strength  Ring Dips WOD 12 Minute AMRAP 10 Cleans  10 Ring Dips 20 Jumping Lunges  RED Skill Floor...

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  • 22/01/15

    Blue Skill Muscle Ups WOD  3 Rounds for time:  10 Muscle Ups  20 Sit Ups 30 Squats  RED Skill...

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  • 14/10/14

    STRENGTH  Clean  WOD 10 Minute AMRAP 10 Pistol Squats (per leg)/ 20 Jumping Squats  10 Push Ups/ Box Push...

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  • 06/08/14 Bear Complex

    Skill Handstand WOD Advance: 20 Minute AMRAP  5 Wall Walks 10 Jumping Lunges 5 Bear Complex (60/43)   Intermediate:...

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  • 19/07/14 Saturday Fun

    Warmup  Musical Med Balls WOD  In Teams of 4  20 Minute AMRAP Movements to be confirmed 

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  • 16/07/14

    Skill Double unders WOD TABATA Hollow Rock 12-Min AMRAP  3 Clean & Jerk 3 Toes to bar 6 Clean...

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  • 04/07/14

    WOD 6 Min AMRAP 6 Ring rows 6 Push ups (1 Minute rest) 6 Min AMRAP 8 Toes to bar...

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  • 03/07/14

    Strength  Push Press  WOD 12 Minute AMRAP 5 x Overhead Press (60/40) 10 x Pendlay Row (60/40) 5 x...

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