May 2014

7.30am MOBILITY 9.30am Skills - Kipping Pull-Ups, Bar Muscle-Ups WOD 6.30, 7.30, 8.30am Every 3 minutes for ten rounds complete the following: 10 KB Swings (24/16kg) 10 Pushups 5 Deadlifts @70% of 1RM httpv://www.youtube.com/watch?v=gEpqXr26MU8    ...

INVICTUS Capacity Test 4 minutes Max Effort Row for Calories 60 seconds rest 3 minutes Max Effort Pull-Ups 60 seconds rest 2 minutes Max Effort Back Squat (BW / 0.75 BW) 60 seconds rest 1 minute Max Effort Shoulder to Overhead (62.5/45kg) httpv://www.youtube.com/watch?v=kESw5O99F18&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Clean and Jerk 1RM You can choose to work on C&J for the whole session or with 20 minutes to go move on to the optional finisher: B) For time 600m Run 40 Situps (^T2B) 20 SDHP (35/25kg) (^10 Deadball 50kg+/35kg+) httpv://www.youtube.com/watch?v=8miqQQJEsO0...

The gym will be open at 4pm this afternoon for anyone who would like to join in the Hero WOD "Zeus". Check the Comments for a workout description. This will not be a coached session and is not an Open Gym. MOBILITY 7.30am SKILLS 9.30am - Squats: Tempo training WOD With a...

A) 2 rounds for time: 40m Walking Lunge 800m Run 40 Squats B) Partner WOD (Indian file) For time: 20 Cal Row 20 Sit-ups 20 Med Ball Cleans (9/6kg) 20 Sit-ups 20 Cal Row C) Partner WOD (not for time) 10 Deadball G2S (1 for 1) httpv://www.youtube.com/watch?v=oo2TdTSN1pw&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

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