8 RFT:
3 rounds - 5 x Thrusters, 5 x Burpees
100m Sprint
10 x Box Jumps
10 x KB Swings
100m Sprint
10 x Wall Balls
30 x Double unders
100m Sprint
60 x seconds rest
40 minute cut off
Thursday 28 April 2016
Friday
Partner WOD:
For Time -
18 - 15 - 12 - 9 - 6 - 3
Overhead Squats (L1 30/20, L2 & L3 40/30)
Toes to Bar
Alternate KB Snatches (L1 16/12, L2 & L3 24/16)
Partner A completes 18 OHS, then swaps with Partner B, Then completes 18 toes to bar, then swaps, then 18 KB snatches then swaps. Continue with remainder of reps, swapping out after completing required reps of each movement.
Wednesday 27 April 2016
Tuesday 26 April 2016
Monday 25 April 2016
Sunday 24 April 2016
Friday 22 April 2016
Thursday 21 April 2016
Wednesday 20 April 2016
Tuesday 19 April 2016
Monday 18 April 2016
Sunday 17 April 2016
Thursday 14 April 2016
Wednesday 13 April 2016
Tuesday 12 April 2016
Sunday 10 April 2016
Friday 8 April 2016
Saturday
Teams WOD:
Split members into 4 teams, each team completes the following for time:
4000m Run
3000m Row
400 x Double Unders
300 x Air Squats
200 x Burpees
100 x Wall Walks
- 1 person working at a time
- Total reps/distance must be completed before moving on to next movement
- 30 minute Cut Off
Split members into 4 teams, each team completes the following for time:
4000m Run
3000m Row
400 x Double Unders
300 x Air Squats
200 x Burpees
100 x Wall Walks
- 1 person working at a time
- Total reps/distance must be completed before moving on to next movement
- 30 minute Cut Off
Thursday 7 April 2016
Wednesday 6 April 2016
Tuesday 5 April 2016
Monday 4 April 2016
Sunday 3 April 2016
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