• Monday 30/9/13

    Monday 30/9/13

    “HAPPY BIRTHDAY ROMILY” SKILL – EMOM 8Mins 1 K2E 1T2B 1 Pull Up 1 Chest to Bar Pull Up WOD – 18Min AMRAP 50M Farmers Walk 24/16Kg KB (Each arm) 18 KB Swings 24/16Kg 18 Burpee’s 18 Front Squat 35/25Kg FINISHER – Bottom to Bottom Tabata Squats

  • Friday 26/9/13

    Friday 26/9/13

    WOD – “TK’s Farewell WOD” 27Min Cap 150 Deadlift’s 100/80Kg Every time the bar is dropped or you need to stop perform 2x Beast Makers with 24/16Kg KB’s    

  • Thursday 26/9/13

    Thursday 26/9/13

    WOD – “Silver Back Gorilla” 25Min Cap 40 Squat Clean Thrusters 40/30Kg 40 Pull Up’s 40 Burpee Tuck Jumps FINISHER – Mobility