30092015 WOD

Olympic Weightlifting 1) Snatch Balance 3×5 (-10% of working weight) 2) Power Clean – Build up to a 3RM 3) Snatch Pulls 5×5 (+10% of working weight)

26092015 WOD

TFI Friday A barbell and body weight giant reverse pyramid. Ten sets of decreasing reps 10-9-8-7-6-5-4-3-2-1 of the following set… WHITE NOISE GIANT WOD Bench 60/30 Deadlift 100/50 Press Up Chin Up Back Squat 80/40 GHR All sets and reps should be completed with strict form and minimal rest. Assistance bands can be used but if possible should be avoided. Break sets as required to get the work done. There is no time limit for this WOD, good...

25092015 WOD

Work up to a heavy barbell complex on the following… 1 deadlift 1 power clean 1 power clean push jerk 1 squat clean thruster Then… Team WOD 9000m on Concept2 Rower and SkiERG Plus tag team of 1000m Wattbike in turns. BUT… EOMOM 1 x 5m rope...