top of page


Partner WOD: Partners will do a full round per set then switch.

(5 each, 4 each, 3 each, 2 each)

10 rounds

15 KBS (70/55)(55/35)

10 Toes to bars/Knee to Chest

8 rounds 

200m run

14 Alt Db Snatches (50/35)(45/25)

6 Rounds 

8 Hang Power Cleans (125/85)(115/75)

4 Burpees over bar

4 Rounds

200m Run

10 Slam Balls

Partner A will do 15kbs /10 t2b while Partner B rest. Partner B will then do 15kbs/10t2b while partner A rest. Follow that sequence for duration of workout

74 views0 comments

Recent Posts

See All

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round


bottom of page