Thursday 3rd May 2018   Skill – Handstands   Conditioning – 9 Min AMRAP 5 Shoulder to Overhead 62.5/45 7 Push Ups 9 Sit Ups 11 Air Squats

Wednesday 2nd May 2018   Strength – Hang Snatch + Overhead Squat 5 x 2 + 1   Conditioning – (In pairs) For time: 1500 m Row* 100 Dumbbell Snatch 22.5/15   *(500/500/250/250)

Tuesday 1st May 2018   Strength – 15 Min for Quality: Tyre pulls   Conditioning 0 4 Rounds for time: 400m  Run 12 Burpee Box Jump overs

Saturday 28th April 2018   Strength – Tempo Dips   Conditioning – For Time (In pairs): 50 Synchronised Snatches 42.5/30 50 Synchronised Burpee Double bar hop 1600m Run (One at a time)

Friday 27th April 2018   Strength – Power Clean + Push Jerk 5×2+1   Conditioning – 9 Min AMRAP (In pairs) 15 Kettlebell Swings 32/24 15 Wall Balls   Alternating Sets: P1 does 15 KBS, P2 does 15 KBS, P1 does 15 Wall Balls, P2 does 15 wall balls.

Thursday 26th April 2018   Strength – Overhead Squat 2-2-2-2-2     Conditioning – 8 Min AMRAP   Buy In – 1000m Row   Then with the remaining time, AMRAP: 5 Burpees 5 Toes to Bar 5 DB Hang C&J (5L/5R)

Wednesday 25th April 2018 ANZAC DAY Hero WOD “Tim”   For Time: 400m Farmers Walk 2 x 24’s/16’s Kettlebells 28 Box Jumps 60/50cm 28m Bear Crawl 28 Double Unders 28 Ground to Overhead 40/30kg 28m Bear Crawl 28 Double Unders 28 Chest to bar Pull Ups 28m Bear Crawl 28 Double Unders 28 Burpees 28m …

Tuesday 24th April 2018 Strength – Push Jerk 3-3-3-3-3 Conditioning – For Time 21-15-9 reps Squat Clean 62.5/45 Pull Ups Sign up to the blog: http://eepurl.com/dg-U8v Getting back in the box At this time of year, many people have come up with a goal resolution for the New Year and for most, it will include improving …

Monday 23rd April 2018 Conditioning – For Time: 100 Double Unders 800m Run 30 Deadlifts 110/70 800m Run 100 Double Unders Mobility – 5 Min Foam Rolling/Lacrosse Ball Sign up to the blog: http://eepurl.com/dg-U8v More is not better. Better is better. There seems to be a cycle that many of us fall into along our journey …