Performance: In 15 mins build to HEAVY 5 rep Deadlift (above wod weight) WOD: 15 Deadlifts(100/80) 20 Toes to Bar 20 Alternating Pistol Squats 20 min AMRAP Fitness: Every 90secs for 8 sets – 8 Deadlift building to wod weight WOD: 10 Deadlift 15 Situps 20 Air Squats Run 200m 20 min AMRAP HAPPY BIRTHDAY ROSIE!!!!!! Come along…
Performance: 15 mins to find 10 RM push Press (2 attempts max) WOD: Every 4 minutes complete: 20 Push Press (50/35) 20 Burpee Box Jump Overs (60/50) 3 rounds Fitness: E4 mins x 3 sets 10 Push Press (build) WOD: Run 100m 10 Burpee 10 Push Press 10 Box Jump Over(50/40) 12 min AMRAP SUPER SATURDAY FUNDRAISER – This…
WOD PREP: 12 min to build to above wod weight – 5 x 3 reps and prepare your gymnastic movement BASELINE TEST POWER AMANDA Power Snatch (60/40) Bar Muscle Ups (Jumping Bar Muscle Ups, Chest to Bar, Pull-Ups or Burpee Jumping Pull-Ups) 11-9-7-5 reps for time (15 min time cap) SUPER SATURDAY FUNDRAISER – This Sat…
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