• Friday WOD 31/01/14

    Friday WOD 31/01/14

    SKILLS: Handstand Walking Progressions/Handstand holds (wall, freestand) headstands/TGU BEASTMODE: STRENGTH: 1RM Snatch METCON: 3/6/9/12/15/…… Bar Muscle Ups, Snatch 55/35 15 Minute AMRAP   NINJA WARRIOR: STRENGTH: 5X3 Power Snatch METCON: 12 Pullups, 12 Ring Dips/Box Dips, 12 Airsquats 15 Minute AMRAP

  • Thursday WOD 30/01/14

    Thursday WOD 30/01/14

    SKILLS: EMOM 10 Minutes 10 Boxjumps BEASTMODE: STRENGTH: 5X5 Front Squat, Hanging L-Sit Max METCON: “FRAN” 21-15-9 Thrusters 42.5/30, Pullups   NINJA WARRIOR: STRENGTH: 5X8 Front Squat, Hanging L-Sit Max METCON: “FRAN” 21-15-9 Thrusters 42.5/30, Pullups

  • Wednesday WOD 29/01/14

    Wednesday WOD 29/01/14

    SKILLS: KB Statues, Candlesticks, Wallsquats BEASTMODE: OLY: EMOM 8 Minutes Power Clean + Hang Power Clean + Clean METCON: 10 Power Clean, 15 TTB, 400m Run, rest 1 minute, 5 rounds for time   NINJA WARRIOR: OLY: EMOM 8 Minutes 2x Hang Power Clean METCON: 10 DB Power Cleans, 15 VUps, 400m Run, rest 1