08/04/15 Snatch Complex

  • 30/03/15 Turkish Get Up like a boss

    Blue  Skill HSPU WOD  15-12-9-6-3-6-9-12-15 Power Snatch HSPU RED Skill Turkish Get Up WOD 12-11-10-9-8-7-6-5-4-3 KB Swing 3-4-5-6-7-8-9-10-11-12 Burpees...

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  • 24/03/15

    Blue  Strength Front Squat  Red  Partner WOD Use one bar: 80 Deadlift 80 Front Squat  80 SDHP 80 Push...

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  • 17/03/15

    Blue Strength  Deadlift Red Skill  Pull Up WOD 9 Minute AMRAP 10 Pull Up 10 KB Swing 10 Box...

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  • 16/03/15

    WOD 15.3 Click image to view movement standards     

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  • 10/03/15

    Blue  Strength  Bear Complex  Red  Skill/Strength  Strict HSPU WOD Partner WOD 3 Rounds for time: 15 HSPU 15 Power Snatch ...

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  • 05/03/15

    RED SKILL Push Jerk WOD 20 Minute EMOM: Odd and Even:  ODD 7 Shoulder to Overhead  Even 40 Leg...

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  • 03/03/15

    RED  Strength  Back Squat  5-5-3-3-3 3 sets of 20 (60-70% of 3 rep max) Blue Skill/Strength  Turkish Get Up...

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  • 22/02/15

    RED WOD 12 Minute AMRAP Partner WOD 5 Power Snatch  5 Ring Dip * Partners switch after each round...

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  • 20/02/15

    WOD  21 Minute EMOM Minute 7 Push Press      Minute 7 Burpee   Minute  14 Slam Ball  

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