Workout of the day

  • 15 Apr 2014 +

    WOD 15-4-14

    A. Back Squat 4×9 @20X1 ;rest 2-3 mins

    B. Pendlay Row 3×10 @11X2 ;rest as needed

    C. 4x
    30 secs DB Front Squat
    30 secs Rest
    30 secs Hollow Rocks
    30 secs Rest

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  • 14 Apr 2014 +

    WOD 14-4-14

    a) @ 80-90%
    8 min amrap;
    Run 200m
    12 KBS (24/16)
    6 Pull Ups

    Rest 3 mins

    b) @ 80-90%
    8 min amrap;
    Row 250m
    100m OH Plate Carry

    c) @ 80-90%
    8 min amrap;
    1-2-3-4-5-6-7-8 etc reps of Burpees
    20 Double Unders between sets

    A MASSIVE thank you to everyone that has helped with the new gym these past few weeks. Your help hasn’t gone unnoticed and we couldn’t have done it without you.

    Now we just need a name for it? Comment on FB.

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    How do we know if supplements work?

  • 11 Apr 2014 +

    Wod 11-4-14

    Part a). Power clean + power jerk
    OMEM

    Part b). 5 min AMRAP – 80%
    10 push jerk 40/30
    15 deadlifts 40/30

    Rest 3min

    5 min AMRAP – 90%
    10 hang power cleans 40/30
    15 air squat + bar jump

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