27102015 WOD

First…. Seven minutes of dead hanging from the rig. Hang you white monkeys, hang. Then warm up on the bars until you’re ready for three rounds in three minutes of the following triset. 5 Deadlifts 60kg 5 Push Press 25kg 12 KB Swing 20kg This work load must be completed in 60s three times with good form or you get an accumulating 10 Burpee penalty. Then rest 60s. Repeat the above workload three times in twelve minutes. Then pay your Burpee...

26102015 WOD

Warm up Two rounds of… 5 X Wall Squat 10 X Air Squat 32×1 15m Walking Lunges Then… Find a 1RM Back Squat (HBBS) 10 min EMOM 85% of 1RM HBBS Then… 10 min EMOM 10...

23102015 WOD

Strength Speed Back Squats 2xEMOM 9 mins. 50% 1RM plus ~25% accommodating resistance. Conditioning For time… 1000m Row 100 DU 1 Mile Run

21102015 WOD

Warm Up 1 to 20 Kettlebell Breathing Ladder 24/16 Then…. Those Burpees Suck 10 Strict Pull Ups 20 Kettlebell Swings 24/20 30 Box Jumps 24/20 40 Press Ups 50 Sit Ups 60 Burpees 10 Strict Pull Ups Then… Row or Ski to Hell Partner Workout 50-40-30-20-10 calories each in turn as hard and as fast as possible....