A) Based on Pull Ups:
Level 0 & 1:
Pull Up Negatives 4 x 8 – 10 @30A1
Bar L-Sit/Chair Sit 4 x 30 – 60s
Level 2 without Kipping PUs: Kipping Pull Up Practise
Level 2 with Kipping PUs: As Performance
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (60/42.5kg)
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them. Then start next round in the following minute.
Score = Rounds completed
Compare: 15/12/15, 11/08/15, 22/04/15
A) Kipping C2B Pull Ups
Ninja: 5 x 12 reps
Excellent: 6 x 9 reps
Very Good: 7 x 6 reps
Good: 8 x 3 reps
Rest 1 min between sets
B) As Fitness
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.